Comparing Nutrients in 14 ounces Falafel VS Oil Roasted Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Falafel	16%	47%	37%
Oil Roasted Sunflower Seeds	13%	73%	14%

Macro Nutrients

	Falafel	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	45.6% 1322kcal	81% 2350kcal	2900kcal per day for Men 19-50 years
Fat	73% 70.6g	210% 204g	97g per day for Men 19-50 years
Saturated Fat	29.6% 9.46g	87.7% 28g	32g per day for Men 19-50 years
Omega 3	27.5% 0.44g	20% 0.32g	1.6g per day for Men 19-50 years
Omega 6	11.6% 1.96g	799% 136g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	97% 126g	70% 91g	130g per day for Men 19-50 years
Sugars	NA	17% 12.3g	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	% 2.94g	g per day for Men 19-50 years
Sucrose	NA	% 9.4g	g per day for Men 19-50 years
Fiber	NA	111% 42g	38g per day for Men 19-50 years
Protein	94% 53g	142% 79.6g	56g per day for Men 19-50 years

Vitamins

	Falafel	Oil Roasted Sunflower Seeds	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	106% 1.27mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	50.7% 0.66mg	85.5% 1.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	26% 4.14mg	102% 16.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	23% 1.16mg	551% 27.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	38% 0.5mg	242% 3.14mg	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	232% 929μg	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	4.85% 4.37mg	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	961% 144mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	10.3% 12.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Falafel	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	21.4% 214mg	34.5% 345mg	1000mg per day for Men 19-50 years
Copper	114% 1.02mg	796% 7.16mg	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	212% 17mg	8mg per day for Men 19-50 years
Magnesium	77.5% 325mg	120% 504mg	420mg per day for Men 19-50 years
Manganese	119% 2.74mg	359% 8.26mg	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	646% 4521mg	700mg per day for Men 19-50 years
Potassium	68.3% 2322mg	56.4% 1917mg	3400mg per day for Men 19-50 years
Selenium	7.2% 3.97μg	564% 310μg	55μg per day for Men 19-50 years
Sodium	77.8% 1167mg	0.79% 12mg	1500mg per day for Men 19-50 years
Zinc	54% 5.95mg	188% 20.7mg	11mg per day for Men 19-50 years
Water	3.7% 137g	0.17% 6.1g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Falafel vs Oil Roasted Sunflower Seeds:

• Home prepared Falafel has 1.5 times more Vitamin C than Oil Roasted Sunflower Seed Kernels.
• While Oil Roasted Sunflower Seed Kernels contain 2.2 times more Vitamin B1, 1.7 times more Vitamin B2, 4 times more Vitamin B3, 23.8 times more Vitamin B5, 6.3 times more Vitamin B6 and 2.5 times more Vitamin B9 than Home prepared Falafel.
• Both Home prepared Falafel as well as Oil Roasted Sunflower Seed Kernels have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Falafel vs Oil Roasted Sunflower Seeds:

• Home prepared Falafel has 1.2 times more Potassium and 98 times more Sodium than Oil Roasted Sunflower Seed Kernels.
• While Oil Roasted Sunflower Seed Kernels contain 1.6 times more Calcium, 7 times more Copper, 1.3 times more Iron, 1.5 times more Magnesium, 3 times more Manganese, 5.9 times more Phosphorus, 78.2 times more Selenium and 3.5 times more Zinc than Home prepared Falafel.

Comparison of macro-nutrients per 14 ounces:

• Home prepared Falafel has 1.4 times more Omega 3 and 1.4 times more Carbohydrate than Oil Roasted Sunflower Seed Kernels.
• While Oil Roasted Sunflower Seed Kernels contain 1.8 times more Energy, 2.9 times more Fat, 3 times more Saturated Fat, 69.1 times more Omega 6 and 1.5 times more Protein than Home prepared Falafel.
• Both Home prepared Falafel as well as Oil Roasted Sunflower Seed Kernels have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.