Comparing Nutrients in 14 ounces Falafel VS Soymilk, original and vanilla, with added calcium, vitamins A and D

Macros Ratio

	Protein	Fat	Carbs
Falafel	16%	47%	37%
Soymilk, original and vanilla, with added calcium, vitamins A and D	24%	31%	45%

Macro Nutrients

	Falafel	Soymilk, original and vanilla, with added calcium, vitamins A and D	Recommended Dietary Allowance
Energy	45.6% 1322kcal	5.9% 171kcal	2900kcal per day for Men 19-50 years
Fat	73% 70.6g	6% 5.83g	97g per day for Men 19-50 years
Saturated Fat	29.6% 9.46g	2.54% 0.81g	32g per day for Men 19-50 years
Omega 3	27.5% 0.44g	18.6% 0.3g	1.6g per day for Men 19-50 years
Omega 6	11.6% 1.96g	13.6% 2.3g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	97% 126g	15% 19.5g	130g per day for Men 19-50 years
Sugars	NA	20% 14.5g	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	2.1% 0.79g	38g per day for Men 19-50 years
Protein	94% 53g	18.4% 10.3g	56g per day for Men 19-50 years

Vitamins

	Falafel	Soymilk, original and vanilla, with added calcium, vitamins A and D	Recommended Dietary Allowance
Vitamin A	0.44% 3.97μg	24.3% 218μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	48.3% 0.58mg	9.6% 0.12mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	50.7% 0.66mg	56% 0.73mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	26% 4.14mg	10.5% 1.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	23% 1.16mg	8.26% 0.41mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	38% 0.5mg	9.46% 0.12mg	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	8.93% 35.7μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	141% 3.37μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	7.06% 6.35mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	28.4% 171IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	2.9% 0.44mg	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	Soymilk, original and vanilla, with added calcium, vitamins A and D	Recommended Dietary Allowance
Calcium	21.4% 214mg	49% 488mg	1000mg per day for Men 19-50 years
Copper	114% 1.02mg	72.8% 0.65mg	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	21% 1.67mg	8mg per day for Men 19-50 years
Magnesium	77.5% 325mg	14% 59.5mg	420mg per day for Men 19-50 years
Manganese	119% 2.74mg	10.7% 0.25mg	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	24.4% 171mg	700mg per day for Men 19-50 years
Potassium	68.3% 2322mg	14.2% 484mg	3400mg per day for Men 19-50 years
Selenium	7.2% 3.97μg	16.6% 9.13μg	55μg per day for Men 19-50 years
Sodium	77.8% 1167mg	12.4% 187mg	1500mg per day for Men 19-50 years
Zinc	54% 5.95mg	9.4% 1.03mg	11mg per day for Men 19-50 years
Water	3.7% 137g	9.7% 359g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Falafel vs Soymilk, original and vanilla, with added calcium, vitamins A and D:

• Home prepared Falafel has 5 times more Vitamin B1, 2.5 times more Vitamin B3, 2.8 times more Vitamin B5, 4 times more Vitamin B6, 10.3 times more Vitamin B9 and more Vitamin C than Soymilk, original and vanilla, with added calcium, vitamins A and D.
• While Soymilk, original and vanilla, with added calcium, vitamins A and D contain 55 times more Vitamin A, more Vitamin B12 and more Vitamin D than Home prepared Falafel.
• Both Home prepared Falafel and Soymilk, original and vanilla, with added calcium, vitamins A and D have similar amounts of Vitamin B2 per 14 oz.

Comparing minerals per 14 ounces for Falafel vs Soymilk, original and vanilla, with added calcium, vitamins A and D:

• Home prepared Falafel has 1.6 times more Copper, 8.1 times more Iron, 5.5 times more Magnesium, 11.1 times more Manganese, 4.5 times more Phosphorus, 4.8 times more Potassium, 6.3 times more Sodium and 5.8 times more Zinc than Soymilk, original and vanilla, with added calcium, vitamins A and D.
• While Soymilk, original and vanilla, with added calcium, vitamins A and D contain 2.3 times more Calcium, 2.3 times more Selenium and 2.6 times more Water than Home prepared Falafel.

Comparison of macro-nutrients per 14 ounces:

• Home prepared Falafel has 7.7 times more Energy, 12.1 times more Fat, 11.6 times more Saturated Fat, 1.5 times more Omega 3, 6.5 times more Carbohydrate and 5.1 times more Protein than Soymilk, original and vanilla, with added calcium, vitamins A and D.
• Both Home prepared Falafel and Soymilk, original and vanilla, with added calcium, vitamins A and D have similar amounts of Omega 6 per 14 oz.
• Both Home prepared Falafel as well as Soymilk, original and vanilla, with added calcium, vitamins A and D have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.