Comparing Nutrients in 14 ounces Falafel VS Canned Red Kidney Beans

Macros Ratio

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

Macro Nutrients

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

Vitamins

	Falafel	Canned Red Kidney Beans	Recommended Dietary Allowance
Vitamin A	0.44% 3.97μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	48.3% 0.58mg	22% 0.27mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	50.7% 0.66mg	4.9% 0.064mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	26% 4.14mg	11.4% 1.83mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	23% 1.16mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	38% 0.5mg	NA	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	92% 369μg	27.8% 111μg	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	7.06% 6.35mg	0.88% 0.79mg	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	Canned Red Kidney Beans	Recommended Dietary Allowance
Calcium	21.4% 214mg	22.6% 226mg	1000mg per day for Men 19-50 years
Copper	114% 1.02mg	120% 1.08mg	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	170% 13.6mg	74.4% 5.95mg	8mg per day for Men 19-50 years
Magnesium	77.5% 325mg	28.3% 119mg	420mg per day for Men 19-50 years
Manganese	119% 2.74mg	66.3% 1.52mg	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	109% 762mg	68.6% 480mg	700mg per day for Men 19-50 years
Potassium	68.3% 2322mg	32.3% 1099mg	3400mg per day for Men 19-50 years
Selenium	7.2% 3.97μg	11.5% 6.35μg	55μg per day for Men 19-50 years
Sodium	77.8% 1167mg	61% 917mg	1500mg per day for Men 19-50 years
Zinc	54% 5.95mg	27% 2.98mg	11mg per day for Men 19-50 years
Water	3.7% 137g	7.3% 270g	3700g per day for Men 19-50 years

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

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

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

• 14 ounces of Falafel have 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.
• 14 ounces of Canned Red Kidney Beans have insufficient amounts of Vitamin B2
• Both Home prepared Falafel as well as Canned Red Kidney Beans, Solids have insufficient amounts of Vitamin B12, Vitamin C and Vitamin D in 14 ounces.

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

• 14 ounces of Falafel have 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.
• While 14 oz of Canned Red Kidney Beans, Solids contain 1.6 times more Selenium than Home prepared Falafel.
• Both Falafel and Canned Red Kidney Beans 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 ounces of Falafel have 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.
• 14 ounces of Canned Red Kidney Beans provide inadequate amounts of Omega 6