Comparing Nutrients in 14 ounces Canned Red Kidney Beans VS Falafel

Macros Ratio

	Protein	Fat	Carbs
Canned Red Kidney Beans	25%	7%	68%
Falafel	16%	47%	37%

Macro Nutrients

	Canned Red Kidney Beans	Falafel	Recommended Dietary Allowance
Energy	17% 492kcal	45.6% 1322kcal	2900kcal per day for Men 19-50 years
Fat	4.3% 4.17g	73% 70.6g	97g per day for Men 19-50 years
Saturated Fat	2.24% 0.72g	29.6% 9.46g	32g per day for Men 19-50 years
Omega 3	18% 0.29g	27.5% 0.44g	1.6g per day for Men 19-50 years
Omega 6	2.8% 0.48g	11.6% 1.96g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	65.6% 85.3g	97% 126g	130g per day for Men 19-50 years
Sugars	21% 15g	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	0.55% 0.4g	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	% 0.91g	NA	g per day for Men 19-50 years
Sucrose	% 13.8g	NA	g per day for Men 19-50 years
Fiber	57.4% 22g	NA	38g per day for Men 19-50 years
Protein	56.6% 31.7g	94% 53g	56g per day for Men 19-50 years

Vitamins

	Canned Red Kidney Beans	Falafel	Recommended Dietary Allowance
Vitamin A	NA	0.44% 3.97μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	22% 0.27mg	48.3% 0.58mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.9% 0.064mg	50.7% 0.66mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11.4% 1.83mg	26% 4.14mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	23% 1.16mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	NA	38% 0.5mg	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	27.8% 111μg	92% 369μg	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	0.88% 0.79mg	7.06% 6.35mg	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

	Canned Red Kidney Beans	Falafel	Recommended Dietary Allowance
Calcium	22.6% 226mg	21.4% 214mg	1000mg per day for Men 19-50 years
Copper	120% 1.08mg	114% 1.02mg	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	74.4% 5.95mg	170% 13.6mg	8mg per day for Men 19-50 years
Magnesium	28.3% 119mg	77.5% 325mg	420mg per day for Men 19-50 years
Manganese	66.3% 1.52mg	119% 2.74mg	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	68.6% 480mg	109% 762mg	700mg per day for Men 19-50 years
Potassium	32.3% 1099mg	68.3% 2322mg	3400mg per day for Men 19-50 years
Selenium	11.5% 6.35μg	7.2% 3.97μg	55μg per day for Men 19-50 years
Sodium	61% 917mg	77.8% 1167mg	1500mg per day for Men 19-50 years
Zinc	27% 2.98mg	54% 5.95mg	11mg per day for Men 19-50 years
Water	7.3% 270g	3.7% 137g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Red Kidney Beans VS Falafel per 14 oz

Compare the macro and micronutrient content in 14 oz of Canned Red Kidney Beans versus 14 oz of Falafel to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Canned Red Kidney Beans vs Falafel:

• 14 oz of Home prepared Falafel contain 2.2 times more Vitamin B1, 10.4 times more Vitamin B2, 2.3 times more Vitamin B3 and 3.3 times more Vitamin B9 than Canned Red Kidney Beans, Solids.
• 14 ounces of Canned Red Kidney Beans have insufficient amounts of Vitamin B2
• Both Canned Red Kidney Beans, Solids as well as Home prepared Falafel have insufficient amounts of Vitamin B12, Vitamin C and Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Canned Red Kidney Beans vs Falafel:

• 14 ounces of Canned Red Kidney Beans have 1.6 times more Selenium than Falafel.
• While 14 oz of Home prepared Falafel contain 2.3 times more Iron, 2.7 times more Magnesium, 1.8 times more Manganese, 1.6 times more Phosphorus, 2.1 times more Potassium, 1.3 times more Sodium and 2 times more Zinc than Canned Red Kidney Beans, Solids.
• Both Canned Red Kidney Beans and Falafel contain similar levels of Calcium and Copper per 14 ounces.
• 14 ounces of Falafel lack sufficient amounts of Selenium

Comparison of macro-nutrients per 14 ounces:

• 14 oz of Home prepared Falafel contain 2.7 times more Energy, 17 times more Fat, 13.2 times more Saturated Fat, 1.5 times more Omega 3, 4.1 times more Omega 6, 1.5 times more Carbohydrate and 1.7 times more Protein than Canned Red Kidney Beans, Solids.
• 14 ounces of Canned Red Kidney Beans provide inadequate amounts of Omega 6