Comparing Nutrients in 14 ounces Falafel VS Hummus

Macros Ratio

	Protein	Fat	Carbs
Falafel	16%	47%	37%
Hummus	11%	44%	45%

Macro Nutrients

	Falafel	Hummus	Recommended Dietary Allowance
Energy	45.6% 1322kcal	24.2% 703kcal	2900kcal per day for Men 19-50 years
Fat	73% 70.6g	35% 34g	97g per day for Men 19-50 years
Saturated Fat	29.6% 9.46g	14% 4.53g	32g per day for Men 19-50 years
Omega 3	27.5% 0.44g	18.4% 0.29g	1.6g per day for Men 19-50 years
Omega 6	11.6% 1.96g	47.5% 8.08g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	97% 126g	61.4% 80g	130g per day for Men 19-50 years
Sugars	NA	1.48% 1.07g	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	41.8% 16g	38g per day for Men 19-50 years
Protein	94% 53g	34.4% 19.3g	56g per day for Men 19-50 years

Vitamins

	Falafel	Hummus	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	29.4% 0.35mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	50.7% 0.66mg	16% 0.21mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	26% 4.14mg	9.9% 1.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	23% 1.16mg	22.8% 1.14mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	38% 0.5mg	122% 1.6mg	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	58.5% 234μg	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	35% 31.4mg	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	20% 2.98mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	9.92% 12μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Falafel	Hummus	Recommended Dietary Allowance
Calcium	21.4% 214mg	19.4% 194mg	1000mg per day for Men 19-50 years
Copper	114% 1.02mg	99% 0.89mg	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	77.4% 6.2mg	8mg per day for Men 19-50 years
Magnesium	77.5% 325mg	27.4% 115mg	420mg per day for Men 19-50 years
Manganese	119% 2.74mg	98% 2.25mg	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	62.4% 437mg	700mg per day for Men 19-50 years
Potassium	68.3% 2322mg	20% 687mg	3400mg per day for Men 19-50 years
Selenium	7.2% 3.97μg	17.3% 9.53μg	55μg per day for Men 19-50 years
Sodium	77.8% 1167mg	64% 960mg	1500mg per day for Men 19-50 years
Zinc	54% 5.95mg	39.3% 4.33mg	11mg per day for Men 19-50 years
Water	3.7% 137g	6.96% 257g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Falafel vs Hummus:

• Home prepared Falafel has 1.6 times more Vitamin B1, 3.2 times more Vitamin B2, 2.6 times more Vitamin B3 and 1.6 times more Vitamin B9 than Home Prepared Hummus.
• While Home Prepared Hummus contain 3.2 times more Vitamin B6 and 4.9 times more Vitamin C than Home prepared Falafel.
• Both Home prepared Falafel and Home Prepared Hummus have similar amounts of Vitamin B5 per 14 oz.
• Both Home prepared Falafel as well as Home Prepared Hummus have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Falafel vs Hummus:

• Home prepared Falafel has 2.2 times more Iron, 2.8 times more Magnesium, 1.2 times more Manganese, 1.7 times more Phosphorus, 3.4 times more Potassium, 1.2 times more Sodium and 1.4 times more Zinc than Home Prepared Hummus.
• While Home Prepared Hummus contain 2.4 times more Selenium and 1.9 times more Water than Home prepared Falafel.
• Both Home prepared Falafel and Home Prepared Hummus have similar amounts of Calcium and Copper per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Home prepared Falafel has 1.9 times more Energy, 2.1 times more Fat, 2.1 times more Saturated Fat, 1.5 times more Omega 3, 1.6 times more Carbohydrate and 2.7 times more Protein than Home Prepared Hummus.
• While Home Prepared Hummus contain 4.1 times more Omega 6 than Home prepared Falafel.
• Both Home prepared Falafel as well as Home Prepared Hummus have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.