Comparing Nutrients in 14 ounces Falafel VS Royal Red Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Falafel	16%	47%	37%
Royal Red Kidney Beans	30%	1%	69%

Macro Nutrients

	Falafel	Royal Red Kidney Beans	Recommended Dietary Allowance
Energy	45.6% 1322kcal	45% 1306kcal	2900kcal per day for Men 19-50 years
Fat	73% 70.6g	1.84% 1.8g	97g per day for Men 19-50 years
Saturated Fat	29.6% 9.46g	0.81% 0.26g	32g per day for Men 19-50 years
Omega 3	27.5% 0.44g	37.7% 0.6g	1.6g per day for Men 19-50 years
Omega 6	11.6% 1.96g	2.26% 0.38g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	97% 126g	178% 232g	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	260% 99g	38g per day for Men 19-50 years
Protein	94% 53g	180% 101g	56g per day for Men 19-50 years

Vitamins

	Falafel	Royal Red Kidney Beans	Recommended Dietary Allowance
Vitamin A	0.44% 3.97μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	48.3% 0.58mg	129% 1.55mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	50.7% 0.66mg	73.3% 0.95mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	26% 4.14mg	52.2% 8.36mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	23% 1.16mg	62% 3.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	38% 0.5mg	121% 1.57mg	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	390% 1560μg	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	20% 18mg	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	Royal Red Kidney Beans	Recommended Dietary Allowance
Calcium	21.4% 214mg	52% 520mg	1000mg per day for Men 19-50 years
Copper	114% 1.02mg	441% 3.97mg	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	432% 34.5mg	8mg per day for Men 19-50 years
Magnesium	77.5% 325mg	130% 548mg	420mg per day for Men 19-50 years
Manganese	119% 2.74mg	191% 4.4mg	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	230% 1611mg	700mg per day for Men 19-50 years
Potassium	68.3% 2322mg	157% 5342mg	3400mg per day for Men 19-50 years
Selenium	7.2% 3.97μg	23% 12.7μg	55μg per day for Men 19-50 years
Sodium	77.8% 1167mg	3.44% 51.6mg	1500mg per day for Men 19-50 years
Zinc	54% 5.95mg	96% 10.6mg	11mg per day for Men 19-50 years
Water	3.7% 137g	1.28% 47.2g	3700g per day for Men 19-50 years

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

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

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

• 14 oz of Raw Royal Red Kidney Beans contain 2.7 times more Vitamin B1, 1.4 times more Vitamin B2, 2 times more Vitamin B3, 2.7 times more Vitamin B5, 3.2 times more Vitamin B6, 4.2 times more Vitamin B9 and 2.8 times more Vitamin C than Home prepared Falafel.
• 14 ounces of Falafel have insufficient amounts of Vitamin C
• Both Home prepared Falafel as well as Raw Royal Red Kidney Beans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 14 ounces.

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

• 14 ounces of Falafel have 22.6 times more Sodium than Royal Red Kidney Beans.
• While 14 oz of Raw Royal Red Kidney Beans contain 2.4 times more Calcium, 3.9 times more Copper, 2.5 times more Iron, 1.7 times more Magnesium, 1.6 times more Manganese, 2.1 times more Phosphorus, 2.3 times more Potassium, 3.2 times more Selenium and 1.8 times more Zinc than Home prepared Falafel.
• 14 ounces of Falafel lack sufficient amounts of Selenium

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Falafel have 39.6 times more Fat, 36.7 times more Saturated Fat and 5.1 times more Omega 6 than Royal Red Kidney Beans.
• While 14 oz of Raw Royal Red Kidney Beans contain 1.4 times more Omega 3, 1.8 times more Carbohydrate and 1.9 times more Protein than Home prepared Falafel.
• Both Falafel and Royal Red Kidney Beans offer comparable quantities of Energy per 14 ounces.
• 14 ounces of Royal Red Kidney Beans provide inadequate amounts of Omega 6