Comparing Nutrients in 100 calories Falafel VS Soymilk, original and vanilla, with added calcium, vitamins A and D

Weight per 100 calories

• Falafel: 30g
• Soymilk, original and vanilla, with added calcium, vitamins A and D: 233g

Falafel has 7.7 times more energy per 100g than Soymilk, original and vanilla, with added calcium, vitamins A and D. It has high energy density when compared to other foods. Soymilk, original and vanilla, with added calcium, vitamins A and D having low energy density.

Which food has more nutrients per 100 calories - Falafel or Soymilk, original and vanilla, with added calcium, vitamins A and D?

Macros Ratio

	Protein	Fat	Carbs
Falafel	16%	47%	37%
Soymilk, original and vanilla, with added calcium, vitamins A and D	24%	31%	45%

Macro Nutrients

	Falafel	Soymilk, original and vanilla, with added calcium, vitamins A and D	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	5.5% 5.35g	3.52% 3.4g	97g per day for Men 19-50 years
Saturated Fat	2.24% 0.72g	1.5% 0.48g	32g per day for Men 19-50 years
Omega 3	2.1% 0.033g	11% 0.17g	1.6g per day for Men 19-50 years
Omega 6	0.87% 0.15g	8% 1.36g	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	8.8% 11.4g	130g per day for Men 19-50 years
Sugars	NA	11.7% 8.5g	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	1.22% 0.47g	38g per day for Men 19-50 years
Protein	7.14% 4g	10.8% 6.05g	56g per day for Men 19-50 years

Vitamins

	Falafel	Soymilk, original and vanilla, with added calcium, vitamins A and D	Recommended Dietary Allowance
Vitamin A	0.033% 0.3μg	14.2% 128μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	3.65% 0.044mg	5.62% 0.067mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.83% 0.05mg	33% 0.43mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	1.96% 0.31mg	6.18% 0.99mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	1.75% 0.088mg	4.84% 0.24mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	2.9% 0.038mg	5.55% 0.072mg	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	5.23% 21μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	82.4% 1.98μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0.53% 0.48mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	16.7% 100IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	1.7% 0.26mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	5.8% 6.98μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Falafel	Soymilk, original and vanilla, with added calcium, vitamins A and D	Recommended Dietary Allowance
Calcium	1.62% 16.2mg	28.6% 286mg	1000mg per day for Men 19-50 years
Copper	8.6% 0.077mg	42.6% 0.38mg	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	12.2% 0.98mg	8mg per day for Men 19-50 years
Magnesium	5.86% 24.6mg	8.3% 35mg	420mg per day for Men 19-50 years
Manganese	9.02% 0.21mg	6.27% 0.14mg	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	14.3% 100mg	700mg per day for Men 19-50 years
Potassium	5.17% 176mg	8.34% 284mg	3400mg per day for Men 19-50 years
Selenium	0.55% 0.3μg	9.73% 5.35μg	55μg per day for Men 19-50 years
Sodium	5.9% 88.3mg	7.3% 109mg	1500mg per day for Men 19-50 years
Zinc	4.1% 0.45mg	5.5% 0.6mg	11mg per day for Men 19-50 years
Water	0.28% 10.4g	5.68% 210g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 calories of Falafel vs Soymilk, original and vanilla, with added calcium, vitamins A and D:

• Home prepared Falafel has 1.3 times more Vitamin B9 than Soymilk, original and vanilla, with added calcium, vitamins A and D.
• While Soymilk, original and vanilla, with added calcium, vitamins A and D contain 425.9 times more Vitamin A, 1.5 times more Vitamin B1, 8.6 times more Vitamin B2, 3.2 times more Vitamin B3, 2.8 times more Vitamin B5, 1.9 times more Vitamin B6, more Vitamin B12 and more Vitamin D than Home prepared Falafel.
• Both Home prepared Falafel as well as Soymilk, original and vanilla, with added calcium, vitamins A and D have insufficient amounts of Vitamin C in 100 kcal.

Comparing minerals per 100 calories for Falafel vs Soymilk, original and vanilla, with added calcium, vitamins A and D:

• Home prepared Falafel has 1.4 times more Manganese than Soymilk, original and vanilla, with added calcium, vitamins A and D.
• While Soymilk, original and vanilla, with added calcium, vitamins A and D contain 17.6 times more Calcium, 5 times more Copper, 1.4 times more Magnesium, 1.7 times more Phosphorus, 1.6 times more Potassium, 17.8 times more Selenium, 1.3 times more Zinc and 20.2 times more Water than Home prepared Falafel.
• Both Home prepared Falafel and Soymilk, original and vanilla, with added calcium, vitamins A and D have similar amounts of Iron and Sodium per 100 kcal.

Comparison of macro-nutrients per 100 calories:

• Home prepared Falafel has 1.6 times more Fat and 1.5 times more Saturated Fat than Soymilk, original and vanilla, with added calcium, vitamins A and D.
• While Soymilk, original and vanilla, with added calcium, vitamins A and D contain 5.2 times more Omega 3, 9.1 times more Omega 6 and 1.5 times more Protein than Home prepared Falafel.
• Both Home prepared Falafel and Soymilk, original and vanilla, with added calcium, vitamins A and D have similar amounts of Energy and Carbohydrate per 100 kcal.
• Both Home prepared Falafel as well as Soymilk, original and vanilla, with added calcium, vitamins A and D have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 kcal.