Comparing Nutrients in 14 ounces Chickpea flour VS Falafel

Macros Ratio

	Protein	Fat	Carbs
Chickpea flour	24%	16%	60%
Falafel	16%	47%	37%

Macro Nutrients

	Chickpea flour	Falafel	Recommended Dietary Allowance
Energy	53% 1536kcal	45.6% 1322kcal	2900kcal per day for Men 19-50 years
Fat	27.4% 26.6g	73% 70.6g	97g per day for Men 19-50 years
Saturated Fat	8.6% 2.75g	29.6% 9.46g	32g per day for Men 19-50 years
Omega 3	27.8% 0.44g	27.5% 0.44g	1.6g per day for Men 19-50 years
Omega 6	67% 11.4g	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	177% 229g	97% 126g	130g per day for Men 19-50 years
Sugars	59.4% 43g	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	113% 43g	NA	38g per day for Men 19-50 years
Protein	159% 89g	94% 53g	56g per day for Men 19-50 years

Vitamins

	Chickpea flour	Falafel	Recommended Dietary Allowance
Vitamin A	0.88% 7.94μg	0.44% 3.97μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	161% 1.93mg	48.3% 0.58mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	32.4% 0.42mg	50.7% 0.66mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	43.7% 7mg	26% 4.14mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	48% 2.4mg	23% 1.16mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	150% 1.95mg	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	434% 1734μg	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% 0mg	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	22% 3.3mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	30% 36μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Chickpea flour	Falafel	Recommended Dietary Allowance
Calcium	18% 179mg	21.4% 214mg	1000mg per day for Men 19-50 years
Copper	402% 3.6mg	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	241% 19.3mg	170% 13.6mg	8mg per day for Men 19-50 years
Magnesium	157% 659mg	77.5% 325mg	420mg per day for Men 19-50 years
Manganese	276% 6.35mg	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	180% 1262mg	109% 762mg	700mg per day for Men 19-50 years
Potassium	99% 3358mg	68.3% 2322mg	3400mg per day for Men 19-50 years
Selenium	60% 33μg	7.2% 3.97μg	55μg per day for Men 19-50 years
Sodium	17% 254mg	77.8% 1167mg	1500mg per day for Men 19-50 years
Zinc	101% 11mg	54% 5.95mg	11mg per day for Men 19-50 years
Water	1.1% 41g	3.7% 137g	3700g per day for Men 19-50 years

Nutrient Comparison: Chickpea flour VS Falafel per 14 oz

Compare the macro and micronutrient content in 14 oz of Chickpea flour versus 14 oz of Falafel to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Chickpea flour vs Falafel:

• 14 ounces of Chickpea flour have 3.3 times more Vitamin B1, 1.7 times more Vitamin B3, 2.1 times more Vitamin B5, 3.9 times more Vitamin B6 and 4.7 times more Vitamin B9 than Falafel.
• While 14 oz of Home prepared Falafel contain 1.6 times more Vitamin B2 than Chickpea flour.
• Both Chickpea flour as well as Home prepared Falafel have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Chickpea flour vs Falafel:

• 14 ounces of Chickpea flour have 3.5 times more Copper, 1.4 times more Iron, 2 times more Magnesium, 2.3 times more Manganese, 1.7 times more Phosphorus, 1.4 times more Potassium, 8.3 times more Selenium and 1.9 times more Zinc than Falafel.
• While 14 oz of Home prepared Falafel contain 4.6 times more Sodium than Chickpea flour.
• Both Chickpea flour and Falafel contain similar levels of Calcium per 14 ounces.
• 14 ounces of Falafel lack sufficient amounts of Selenium

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Chickpea flour have 5.8 times more Omega 6, 1.8 times more Carbohydrate and 1.7 times more Protein than Falafel.
• While 14 oz of Home prepared Falafel contain 2.7 times more Fat and 3.4 times more Saturated Fat than Chickpea flour.
• Both Chickpea flour and Falafel offer comparable quantities of Energy and Omega 3 per 14 ounces.