Comparing Nutrients in 14 ounces Falafel VS Red Lentils

Macros Ratio

	Protein	Fat	Carbs
Falafel	16%	47%	37%
Red Lentils	26%	5%	69%

Macro Nutrients

	Falafel	Red Lentils	Recommended Dietary Allowance
Energy	45.6% 1322kcal	49% 1421kcal	2900kcal per day for Men 19-50 years
Fat	73% 70.6g	8.88% 8.6g	97g per day for Men 19-50 years
Saturated Fat	29.6% 9.46g	4.7% 1.5g	32g per day for Men 19-50 years
Omega 3	27.5% 0.44g	62% 0.99g	1.6g per day for Men 19-50 years
Omega 6	11.6% 1.96g	20.7% 3.5g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	97% 126g	193% 250g	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	113% 43g	38g per day for Men 19-50 years
Protein	94% 53g	169% 95g	56g per day for Men 19-50 years

Vitamins

	Falafel	Red Lentils	Recommended Dietary Allowance
Vitamin A	0.44% 3.97μg	1.32% 12μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	48.3% 0.58mg	169% 2.02mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	50.7% 0.66mg	32.4% 0.42mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	26% 4.14mg	37% 5.93mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	23% 1.16mg	27.6% 1.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	38% 0.5mg	123% 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	202% 810μg	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	7.5% 6.75mg	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	Red Lentils	Recommended Dietary Allowance
Calcium	21.4% 214mg	19% 191mg	1000mg per day for Men 19-50 years
Copper	114% 1.02mg	575% 5.17mg	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	367% 29.3mg	8mg per day for Men 19-50 years
Magnesium	77.5% 325mg	55.8% 234mg	420mg per day for Men 19-50 years
Manganese	119% 2.74mg	296% 6.8mg	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	167% 1167mg	700mg per day for Men 19-50 years
Potassium	68.3% 2322mg	78% 2651mg	3400mg per day for Men 19-50 years
Selenium	7.2% 3.97μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	77.8% 1167mg	1.85% 27.8mg	1500mg per day for Men 19-50 years
Zinc	54% 5.95mg	130% 14.3mg	11mg per day for Men 19-50 years
Water	3.7% 137g	0.84% 31g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Falafel vs Red Lentils:

• Home prepared Falafel has 1.6 times more Vitamin B2 than Raw Pink Or Red Lentils.
• While Raw Pink Or Red Lentils contain 3.5 times more Vitamin B1, 1.4 times more Vitamin B3, 3.2 times more Vitamin B6 and 2.2 times more Vitamin B9 than Home prepared Falafel.
• Both Home prepared Falafel and Raw Pink Or Red Lentils have similar amounts of Vitamin B5 and Vitamin C per 14 oz.
• Both Home prepared Falafel as well as Raw Pink Or Red Lentils have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Falafel vs Red Lentils:

• Home prepared Falafel has 1.4 times more Magnesium, more Selenium and 42 times more Sodium than Raw Pink Or Red Lentils.
• While Raw Pink Or Red Lentils contain 5.1 times more Copper, 2.2 times more Iron, 2.5 times more Manganese, 1.5 times more Phosphorus and 2.4 times more Zinc than Home prepared Falafel.
• Both Home prepared Falafel and Raw Pink Or Red Lentils have similar amounts of Calcium and Potassium per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Home prepared Falafel has 8.2 times more Fat and 6.3 times more Saturated Fat than Raw Pink Or Red Lentils.
• While Raw Pink Or Red Lentils contain 2.3 times more Omega 3, 1.8 times more Omega 6, 2 times more Carbohydrate and 1.8 times more Protein than Home prepared Falafel.
• Both Home prepared Falafel and Raw Pink Or Red Lentils have similar amounts of Energy per 14 oz.
• Both Home prepared Falafel as well as Raw Pink Or Red Lentils have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.