Comparing Nutrients in 1 pound Canned Red Kidney Beans VS Falafel

Macros Ratio

	Protein	Fat	Carbs
Canned Red Kidney Beans	25%	7%	68%
Falafel	16%	47%	37%

Macro Nutrients

	Canned Red Kidney Beans	Falafel	Recommended Dietary Allowance
Energy	19.4% 562kcal	52% 1510kcal	2900kcal per day for Men 19-50 years
Fat	4.9% 4.76g	83.2% 80.7g	97g per day for Men 19-50 years
Saturated Fat	2.57% 0.82g	33.8% 11g	32g per day for Men 19-50 years
Omega 3	20.7% 0.33g	31.5% 0.5g	1.6g per day for Men 19-50 years
Omega 6	3.2% 0.54g	13.2% 2.25g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	75% 97g	111% 144g	130g per day for Men 19-50 years
Sugars	23.8% 17.2g	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	0.63% 0.45g	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	% 1.04g	NA	g per day for Men 19-50 years
Sucrose	% 15.7g	NA	g per day for Men 19-50 years
Fiber	65.7% 25g	NA	38g per day for Men 19-50 years
Protein	64.6% 36g	108% 60.4g	56g per day for Men 19-50 years

Vitamins

	Canned Red Kidney Beans	Falafel	Recommended Dietary Allowance
Vitamin A	NA	0.5% 4.54μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	25.3% 0.3mg	55% 0.66mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.6% 0.073mg	58% 0.75mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13% 2.1mg	29.6% 4.74mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	26.5% 1.32mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	NA	43.6% 0.57mg	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	31.8% 127μg	105% 422μg	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	1% 0.91mg	8.06% 7.26mg	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

	Canned Red Kidney Beans	Falafel	Recommended Dietary Allowance
Calcium	26% 259mg	24.5% 245mg	1000mg per day for Men 19-50 years
Copper	137% 1.23mg	130% 1.17mg	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	85% 6.8mg	194% 15.5mg	8mg per day for Men 19-50 years
Magnesium	32.4% 136mg	88.6% 372mg	420mg per day for Men 19-50 years
Manganese	75.7% 1.74mg	136% 3.13mg	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	78.4% 549mg	124% 871mg	700mg per day for Men 19-50 years
Potassium	37% 1256mg	78% 2654mg	3400mg per day for Men 19-50 years
Selenium	13% 7.26μg	8.25% 4.54μg	55μg per day for Men 19-50 years
Sodium	70% 1048mg	89% 1334mg	1500mg per day for Men 19-50 years
Zinc	31% 3.4mg	62% 6.8mg	11mg per day for Men 19-50 years
Water	8.35% 309g	4.24% 157g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Red Kidney Beans VS Falafel per 1 lb

Compare the macro and micronutrient content in 1 lb of Canned Red Kidney Beans versus 1 lb of Falafel to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Canned Red Kidney Beans vs Falafel:

• 1 lb of Home prepared Falafel contains 2.2 times more Vitamin B1, 10.4 times more Vitamin B2, 2.3 times more Vitamin B3 and 3.3 times more Vitamin B9 than Canned Red Kidney Beans, Solids.
• 1 pound of Canned Red Kidney Beans have insufficient amounts of Vitamin B2
• Both Canned Red Kidney Beans, Solids as well as Home prepared Falafel have insufficient amounts of Vitamin B12, Vitamin C and Vitamin D in one pound.

Comparing minerals per 1 pound for Canned Red Kidney Beans vs Falafel:

• 1 pound of Canned Red Kidney Beans has 1.6 times more Selenium than Falafel.
• While 1 lb of Home prepared Falafel contains 2.3 times more Iron, 2.7 times more Magnesium, 1.8 times more Manganese, 1.6 times more Phosphorus, 2.1 times more Potassium, 1.3 times more Sodium and 2 times more Zinc than Canned Red Kidney Beans, Solids.
• Both Canned Red Kidney Beans and Falafel contain similar levels of Calcium and Copper per one pound.
• 1 pound of Falafel lack sufficient amounts of Selenium

Comparison of macro-nutrients per 1 pound:

• 1 lb of Home prepared Falafel contains 2.7 times more Energy, 17 times more Fat, 13.2 times more Saturated Fat, 1.5 times more Omega 3, 4.1 times more Omega 6, 1.5 times more Carbohydrate and 1.7 times more Protein than Canned Red Kidney Beans, Solids.
• 1 pound of Canned Red Kidney Beans provide inadequate amounts of Omega 6