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

Vitamins

	Red Lentils	Falafel	Recommended Dietary Allowance
Vitamin A	3.33% 30μg	1.1% 10μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	425% 5.1mg	122% 1.46mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	81.5% 1.06mg	128% 1.66mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	93% 15mg	65.3% 10.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	69.6% 3.48mg	58.4% 2.92mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	310% 4.03mg	96% 1.25mg	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	510% 2040μg	233% 930μg	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	19% 17mg	17.8% 16mg	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	48% 480mg	54% 540mg	1000mg per day for Men 19-50 years
Copper	1448% 13mg	287% 2.58mg	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	924% 74mg	428% 34.2mg	8mg per day for Men 19-50 years
Magnesium	140% 590mg	195% 820mg	420mg per day for Men 19-50 years
Manganese	746% 17mg	300% 6.9mg	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	420% 2940mg	274% 1920mg	700mg per day for Men 19-50 years
Potassium	196% 6680mg	172% 5850mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	18% 10μg	55μg per day for Men 19-50 years
Sodium	4.67% 70mg	196% 2940mg	1500mg per day for Men 19-50 years
Zinc	327% 36mg	136% 15mg	11mg per day for Men 19-50 years
Water	2.1% 78.2g	9.36% 346g	3700g per day for Men 19-50 years

Nutrient Comparison: Red Lentils VS Falafel per 1 kg

Compare the macro and micronutrient content in 1 kg of Red Lentils versus 1 kg of Falafel to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Red Lentils vs Falafel:

• 1 kilogram of Red Lentils has 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 Falafel.
• While 1 kg of Home prepared Falafel contains 1.6 times more Vitamin B2 than Raw Pink Or Red Lentils.
• Both Red Lentils and Falafel provide similar amounts of Vitamin B5 per one kilogram.
• Both Raw Pink Or Red Lentils as well as Home prepared Falafel have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Red Lentils vs Falafel:

• 1 kilogram of Red Lentils has 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 Falafel.
• While 1 kg of Home prepared Falafel contains 1.4 times more Magnesium and 42 times more Sodium than Raw Pink Or Red Lentils.
• Both Red Lentils and Falafel contain similar levels of Calcium and Potassium per one kilogram.
• Both Raw Pink Or Red Lentils as well as Home prepared Falafel lack sufficient amounts of Selenium in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Red Lentils has 2.3 times more Omega 3, 1.8 times more Omega 6, 2 times more Carbohydrate and 1.8 times more Protein than Falafel.
• While 1 kg of Home prepared Falafel contains 8.2 times more Fat and 6.3 times more Saturated Fat than Raw Pink Or Red Lentils.
• Both Red Lentils and Falafel offer comparable quantities of Energy per one kilogram.