Comparing Nutrients in 100 calories Falafel VS Red Lentils

Weight per 100 calories

• Falafel: 30g
• Red Lentils: 28g

Both foods have similar energy densities which is high in comparison to other foods.

Which food has more nutrients per 100 calories - Falafel or Red Lentils?

Macros Ratio

	Protein	Fat	Carbs
Falafel	16%	47%	37%
Red Lentils	26%	5%	69%

Macro Nutrients

	Falafel	Red Lentils	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	5.5% 5.35g	0.62% 0.61g	97g per day for Men 19-50 years
Saturated Fat	2.24% 0.72g	0.33% 0.11g	32g per day for Men 19-50 years
Omega 3	2.1% 0.033g	4.36% 0.07g	1.6g per day for Men 19-50 years
Omega 6	0.87% 0.15g	1.46% 0.25g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	7.36% 9.56g	13.6% 17.6g	130g per day for Men 19-50 years
Sugars	NA	NA	72.5g per day for Men 19-50 years	Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Fructose	NA	NA	72.5g per day for Men 19-50 years	≤50g/day or ~10% of energy has no deleterious effect on lipid and glucose control and of ≤100g/day does not influence body weight[PMC2991323]
Glucose	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	NA	7.94% 3g	38g per day for Men 19-50 years
Protein	7.14% 4g	12% 6.68g	56g per day for Men 19-50 years

Vitamins

	Falafel	Red Lentils	Recommended Dietary Allowance
Vitamin A	0.033% 0.3μg	0.093% 0.84μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	3.65% 0.044mg	12% 0.14mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.83% 0.05mg	2.28% 0.03mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	1.96% 0.31mg	2.6% 0.42mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	1.75% 0.088mg	1.94% 0.097mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	2.9% 0.038mg	8.66% 0.11mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	7% 28μg	14.2% 57μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0.53% 0.48mg	0.53% 0.47mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Falafel	Red Lentils	Recommended Dietary Allowance
Calcium	1.62% 16.2mg	1.34% 13.4mg	1000mg per day for Men 19-50 years
Copper	8.6% 0.077mg	40.4% 0.36mg	0.9mg per day for Men 19-50 years
Fluoride	NA	NA	4000μg per day for Men 19-50 years	Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
Iron	13% 1.03mg	26% 2.06mg	8mg per day for Men 19-50 years
Magnesium	5.86% 24.6mg	3.92% 16.5mg	420mg per day for Men 19-50 years
Manganese	9.02% 0.21mg	21% 0.48mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	8.24% 57.7mg	11.7% 82mg	700mg per day for Men 19-50 years
Potassium	5.17% 176mg	5.5% 187mg	3400mg per day for Men 19-50 years
Selenium	0.55% 0.3μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	5.9% 88.3mg	0.13% 1.96mg	1500mg per day for Men 19-50 years
Zinc	4.1% 0.45mg	9.14% 1mg	11mg per day for Men 19-50 years
Water	0.28% 10.4g	0.059% 2.2g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 calories of Falafel vs Red Lentils:

• Home prepared Falafel has 1.7 times more Vitamin B2 than Raw Pink Or Red Lentils.
• While Raw Pink Or Red Lentils contain 3.2 times more Vitamin B1, 1.3 times more Vitamin B3, 3 times more Vitamin B6 and 2 times more Vitamin B9 than Home prepared Falafel.
• Both Home prepared Falafel and Raw Pink Or Red Lentils have similar amounts of Vitamin B5 per 100 kcal.
• Both Home prepared Falafel as well as Raw Pink Or Red Lentils have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 100 kcal.

Comparing minerals per 100 calories for Falafel vs Red Lentils:

• Home prepared Falafel has 1.2 times more Calcium, 1.5 times more Magnesium and 45.2 times more Sodium than Raw Pink Or Red Lentils.
• While Raw Pink Or Red Lentils contain 4.7 times more Copper, 2 times more Iron, 2.3 times more Manganese, 1.4 times more Phosphorus and 2.2 times more Zinc than Home prepared Falafel.
• Both Home prepared Falafel and Raw Pink Or Red Lentils have similar amounts of Potassium per 100 kcal.
• Both Home prepared Falafel as well as Raw Pink Or Red Lentils have insufficient amounts of Selenium in 100 kcal.

Comparison of macro-nutrients per 100 calories:

• Home prepared Falafel has 8.8 times more Fat and 6.8 times more Saturated Fat than Raw Pink Or Red Lentils.
• While Raw Pink Or Red Lentils contain 2.1 times more Omega 3, 1.7 times more Omega 6, 1.8 times more Carbohydrate and 1.7 times more Protein than Home prepared Falafel.
• Both Home prepared Falafel and Raw Pink Or Red Lentils have similar amounts of Energy per 100 kcal.
• Both Home prepared Falafel as well as Raw Pink Or Red Lentils have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 kcal.