Comparing Nutrients in 1 kilogram Falafel VS Frozen Chopped Broccoli

Macros Ratio

	Protein	Fat	Carbs
Falafel	16%	47%	37%
Frozen Chopped Broccoli	34%	8%	58%

Macro Nutrients

	Falafel	Frozen Chopped Broccoli	Recommended Dietary Allowance
Energy	115% 3330kcal	8.97% 260kcal	2900kcal per day for Men 19-50 years
Fat	184% 178g	3% 2.9g	97g per day for Men 19-50 years
Saturated Fat	74.5% 24g	1.38% 0.44g	32g per day for Men 19-50 years
Omega 3	69.4% 1.1g	65.6% 1.05g	1.6g per day for Men 19-50 years
Omega 6	29% 4.95g	1.82% 0.31g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	245% 318g	36.8% 47.8g	130g per day for Men 19-50 years
Sugars	NA	18.6% 13.5g	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	11.4% 8.3g	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	% 7.5g	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	NA	79% 30g	38g per day for Men 19-50 years
Protein	238% 133g	50% 28g	56g per day for Men 19-50 years

Vitamins

	Falafel	Frozen Chopped Broccoli	Recommended Dietary Allowance
Vitamin A	1.1% 10μg	57.8% 520μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	122% 1.46mg	44% 0.53mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	128% 1.66mg	74% 0.96mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	65.3% 10.4mg	29.4% 4.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	58.4% 2.92mg	56% 2.8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	96% 1.25mg	100% 1.3mg	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	233% 930μg	168% 670μg	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	17.8% 16mg	627% 564mg	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	81.3% 12mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	676% 811μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Falafel	Frozen Chopped Broccoli	Recommended Dietary Allowance
Calcium	54% 540mg	56% 560mg	1000mg per day for Men 19-50 years
Copper	287% 2.58mg	42.2% 0.38mg	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	428% 34.2mg	101% 8.1mg	8mg per day for Men 19-50 years
Magnesium	195% 820mg	43% 180mg	420mg per day for Men 19-50 years
Manganese	300% 6.9mg	128% 2.94mg	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	274% 1920mg	71.4% 500mg	700mg per day for Men 19-50 years
Potassium	172% 5850mg	62.4% 2120mg	3400mg per day for Men 19-50 years
Selenium	18% 10μg	51% 28μg	55μg per day for Men 19-50 years
Sodium	196% 2940mg	16% 240mg	1500mg per day for Men 19-50 years
Zinc	136% 15mg	43.6% 4.8mg	11mg per day for Men 19-50 years
Water	9.36% 346g	24.7% 915g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Falafel vs Frozen Chopped Broccoli:

• Home prepared Falafel has 2.8 times more Vitamin B1, 1.7 times more Vitamin B2, 2.2 times more Vitamin B3 and 1.4 times more Vitamin B9 than Frozen Chopped Broccoli, Unprepared.
• While Frozen Chopped Broccoli, Unprepared contains 52 times more Vitamin A and 35.3 times more Vitamin C than Home prepared Falafel.
• Both Home prepared Falafel and Frozen Chopped Broccoli, Unprepared have similar amounts of Vitamin B5 and Vitamin B6 per 1 kg.
• Both Home prepared Falafel as well as Frozen Chopped Broccoli, Unprepared have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Falafel vs Frozen Chopped Broccoli:

• Home prepared Falafel has 6.8 times more Copper, 4.2 times more Iron, 4.6 times more Magnesium, 2.4 times more Manganese, 3.8 times more Phosphorus, 2.8 times more Potassium, 12.3 times more Sodium and 3.1 times more Zinc than Frozen Chopped Broccoli, Unprepared.
• While Frozen Chopped Broccoli, Unprepared contains 2.8 times more Selenium and 2.6 times more Water than Home prepared Falafel.
• Both Home prepared Falafel and Frozen Chopped Broccoli, Unprepared have similar amounts of Calcium per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Home prepared Falafel has 12.8 times more Energy, 61.4 times more Fat, 54.2 times more Saturated Fat, 16 times more Omega 6, 6.7 times more Carbohydrate and 4.7 times more Protein than Frozen Chopped Broccoli, Unprepared.
• Both Home prepared Falafel and Frozen Chopped Broccoli, Unprepared have similar amounts of Omega 3 per 1 kg.
• Both Home prepared Falafel as well as Frozen Chopped Broccoli, Unprepared have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.