Comparing Nutrients in 14 ounces Red Lentils VS Falafel

Macros Ratio

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

Macro Nutrients

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

Vitamins

	Red Lentils	Falafel	Recommended Dietary Allowance
Vitamin A	1.32% 12μg	0.44% 3.97μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	169% 2.02mg	48.3% 0.58mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	32.4% 0.42mg	50.7% 0.66mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	37% 5.93mg	26% 4.14mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	27.6% 1.4mg	23% 1.16mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	123% 1.6mg	38% 0.5mg	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	202% 810μg	92% 369μg	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	7.5% 6.75mg	7.06% 6.35mg	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

	Red Lentils	Falafel	Recommended Dietary Allowance
Calcium	19% 191mg	21.4% 214mg	1000mg per day for Men 19-50 years
Copper	575% 5.17mg	114% 1.02mg	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	367% 29.3mg	170% 13.6mg	8mg per day for Men 19-50 years
Magnesium	55.8% 234mg	77.5% 325mg	420mg per day for Men 19-50 years
Manganese	296% 6.8mg	119% 2.74mg	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	167% 1167mg	109% 762mg	700mg per day for Men 19-50 years
Potassium	78% 2651mg	68.3% 2322mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	7.2% 3.97μg	55μg per day for Men 19-50 years
Sodium	1.85% 27.8mg	77.8% 1167mg	1500mg per day for Men 19-50 years
Zinc	130% 14.3mg	54% 5.95mg	11mg per day for Men 19-50 years
Water	0.84% 31g	3.7% 137g	3700g per day for Men 19-50 years

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

• Raw Pink Or Red Lentils have 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.
• While Home prepared Falafel contains 1.6 times more Vitamin B2 than Raw Pink Or Red Lentils.
• Both Raw Pink Or Red Lentils and Home prepared Falafel have similar amounts of Vitamin B5 and Vitamin C per 14 oz.
• Both Raw Pink Or Red Lentils as well as Home prepared Falafel have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Red Lentils vs Falafel:

• Raw Pink Or Red Lentils have 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.
• While Home prepared Falafel contains 1.4 times more Magnesium, more Selenium and 42 times more Sodium than Raw Pink Or Red Lentils.
• Both Raw Pink Or Red Lentils and Home prepared Falafel have similar amounts of Calcium and Potassium per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Raw Pink Or Red Lentils have 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.
• While Home prepared Falafel contains 8.2 times more Fat and 6.3 times more Saturated Fat than Raw Pink Or Red Lentils.
• Both Raw Pink Or Red Lentils and Home prepared Falafel have similar amounts of Energy per 14 oz.
• Both Raw Pink Or Red Lentils as well as Home prepared Falafel have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.