Comparing Nutrients in 14 ounces Falafel VS Canned Pinto Beans

Macros Ratio

	Protein	Fat	Carbs
Falafel	16%	47%	37%
Canned Pinto Beans	24%	7%	69%

Macro Nutrients

	Falafel	Canned Pinto Beans	Recommended Dietary Allowance
Energy	45.6% 1322kcal	15.6% 452kcal	2900kcal per day for Men 19-50 years
Fat	73% 70.6g	3.7% 3.57g	97g per day for Men 19-50 years
Saturated Fat	29.6% 9.46g	1.96% 0.63g	32g per day for Men 19-50 years
Omega 3	27.5% 0.44g	39% 0.63g	1.6g per day for Men 19-50 years
Omega 6	11.6% 1.96g	2.7% 0.46g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	97% 126g	61.7% 80.3g	130g per day for Men 19-50 years
Sugars	NA	2.96% 2.14g	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% 0g	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	% 0g	g per day for Men 19-50 years
Sucrose	NA	% 2.14g	g per day for Men 19-50 years
Fiber	NA	57.4% 22g	38g per day for Men 19-50 years
Protein	94% 53g	49.5% 27.7g	56g per day for Men 19-50 years

Vitamins

	Falafel	Canned Pinto 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	17% 0.21mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	50.7% 0.66mg	5.8% 0.075mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	26% 4.14mg	6.75% 1.08mg	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	24% 95μg	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	0.44% 0.4mg	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 Pinto Beans	Recommended Dietary Allowance
Calcium	21.4% 214mg	25% 250mg	1000mg per day for Men 19-50 years
Copper	114% 1.02mg	114% 1.03mg	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	66% 5.28mg	8mg per day for Men 19-50 years
Magnesium	77.5% 325mg	30.2% 127mg	420mg per day for Men 19-50 years
Manganese	119% 2.74mg	66% 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	57.3% 401mg	700mg per day for Men 19-50 years
Potassium	68.3% 2322mg	32% 1087mg	3400mg per day for Men 19-50 years
Selenium	7.2% 3.97μg	NA	55μg per day for Men 19-50 years
Sodium	77.8% 1167mg	63.2% 949mg	1500mg per day for Men 19-50 years
Zinc	54% 5.95mg	22% 2.42mg	11mg per day for Men 19-50 years
Water	3.7% 137g	7.57% 280g	3700g per day for Men 19-50 years

Nutrient Comparison: Falafel VS Canned Pinto Beans per 14 oz

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

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

• 14 ounces of Falafel have 2.8 times more Vitamin B1, 8.7 times more Vitamin B2, 3.8 times more Vitamin B3 and 3.9 times more Vitamin B9 than Canned Pinto Beans.
• 14 ounces of Canned Pinto Beans have insufficient amounts of Vitamin B2 and Vitamin B3
• Both Home prepared Falafel as well as Canned Pinto 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 Pinto Beans:

• 14 ounces of Falafel have 2.6 times more Iron, 2.6 times more Magnesium, 1.8 times more Manganese, 1.9 times more Phosphorus, 2.1 times more Potassium, 1.2 times more Sodium and 2.5 times more Zinc than Canned Pinto Beans.
• Both Falafel and Canned Pinto Beans contain similar levels of Calcium and Copper per 14 ounces.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Falafel have 2.9 times more Energy, 19.8 times more Fat, 15.1 times more Saturated Fat, 4.3 times more Omega 6, 1.6 times more Carbohydrate and 1.9 times more Protein than Canned Pinto Beans.
• While 14 oz of Canned Pinto Beans, Solids contain 1.4 times more Omega 3 than Home prepared Falafel.
• 14 ounces of Canned Pinto Beans provide inadequate amounts of Omega 6