Comparing Nutrients in 1 kilogram 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	115% 3330kcal	123% 3580kcal	2900kcal per day for Men 19-50 years
Fat	184% 178g	22.4% 21.7g	97g per day for Men 19-50 years
Saturated Fat	74.5% 24g	12% 3.8g	32g per day for Men 19-50 years
Omega 3	69.4% 1.1g	156% 2.5g	1.6g per day for Men 19-50 years
Omega 6	29% 4.95g	52% 8.86g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	245% 318g	485% 631g	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	284% 108g	38g per day for Men 19-50 years
Protein	238% 133g	427% 239g	56g per day for Men 19-50 years

Vitamins

	Falafel	Red Lentils	Recommended Dietary Allowance
Vitamin A	1.1% 10μg	3.33% 30μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	122% 1.46mg	425% 5.1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	128% 1.66mg	81.5% 1.06mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	65.3% 10.4mg	93% 15mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	58.4% 2.92mg	69.6% 3.48mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	96% 1.25mg	310% 4.03mg	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	510% 2040μg	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	19% 17mg	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	54% 540mg	48% 480mg	1000mg per day for Men 19-50 years
Copper	287% 2.58mg	1448% 13mg	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	924% 74mg	8mg per day for Men 19-50 years
Magnesium	195% 820mg	140% 590mg	420mg per day for Men 19-50 years
Manganese	300% 6.9mg	746% 17mg	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	420% 2940mg	700mg per day for Men 19-50 years
Potassium	172% 5850mg	196% 6680mg	3400mg per day for Men 19-50 years
Selenium	18% 10μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	196% 2940mg	4.67% 70mg	1500mg per day for Men 19-50 years
Zinc	136% 15mg	327% 36mg	11mg per day for Men 19-50 years
Water	9.36% 346g	2.1% 78.2g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram 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 1 kg.
• Both Home prepared Falafel as well as Raw Pink Or Red Lentils have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram 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 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• 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 1 kg.
• Both Home prepared Falafel as well as Raw Pink Or Red Lentils have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.