Comparing Nutrients in 1 pound Canned Pinto Beans VS Falafel

Macros Ratio

	Protein	Fat	Carbs
Canned Pinto Beans	24%	7%	69%
Falafel	16%	47%	37%

Macro Nutrients

	Canned Pinto Beans	Falafel	Recommended Dietary Allowance
Energy	18% 517kcal	52% 1510kcal	2900kcal per day for Men 19-50 years
Fat	4.2% 4.1g	83.2% 80.7g	97g per day for Men 19-50 years
Saturated Fat	2.24% 0.72g	33.8% 11g	32g per day for Men 19-50 years
Omega 3	44.8% 0.72g	31.5% 0.5g	1.6g per day for Men 19-50 years
Omega 6	3.07% 0.52g	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	70.6% 92g	111% 144g	130g per day for Men 19-50 years
Sugars	3.38% 2.45g	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% 0g	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	% 0g	NA	g per day for Men 19-50 years
Sucrose	% 2.45g	NA	g per day for Men 19-50 years
Fiber	65.7% 25g	NA	38g per day for Men 19-50 years
Protein	56.6% 31.7g	108% 60.4g	56g per day for Men 19-50 years

Vitamins

	Canned Pinto 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	19.7% 0.24mg	55% 0.66mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.63% 0.086mg	58% 0.75mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.7% 1.23mg	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	27.2% 109μg	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	0.5% 0.45mg	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 Pinto Beans	Falafel	Recommended Dietary Allowance
Calcium	28.6% 286mg	24.5% 245mg	1000mg per day for Men 19-50 years
Copper	131% 1.17mg	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	75.4% 6.03mg	194% 15.5mg	8mg per day for Men 19-50 years
Magnesium	34.6% 145mg	88.6% 372mg	420mg per day for Men 19-50 years
Manganese	75.5% 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	65.4% 458mg	124% 871mg	700mg per day for Men 19-50 years
Potassium	36.6% 1243mg	78% 2654mg	3400mg per day for Men 19-50 years
Selenium	NA	8.25% 4.54μg	55μg per day for Men 19-50 years
Sodium	72.3% 1084mg	89% 1334mg	1500mg per day for Men 19-50 years
Zinc	25% 2.77mg	62% 6.8mg	11mg per day for Men 19-50 years
Water	8.66% 320g	4.24% 157g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Pinto Beans VS Falafel per 1 lb

Compare the macro and micronutrient content in 1 lb of Canned Pinto 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 Pinto Beans vs Falafel:

• 1 lb of Home prepared Falafel contains 2.8 times more Vitamin B1, 8.7 times more Vitamin B2, 3.8 times more Vitamin B3 and 3.9 times more Vitamin B9 than Canned Pinto Beans, Solids.
• 1 pound of Canned Pinto Beans have insufficient amounts of Vitamin B2 and Vitamin B3
• Both Canned Pinto 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 Pinto Beans vs Falafel:

• 1 lb of Home prepared Falafel contains 2.6 times more Iron, 2.6 times more Magnesium, 1.8 times more Manganese, 1.9 times more Phosphorus, 2.1 times more Potassium and 2.5 times more Zinc than Canned Pinto Beans, Solids.
• Both Canned Pinto Beans and Falafel contain similar levels of Calcium, Copper and Sodium per one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Canned Pinto Beans has 1.4 times more Omega 3 than Falafel.
• While 1 lb of Home prepared Falafel contains 2.9 times more Energy, 19.8 times more Fat, 15.1 times more Saturated Fat, 4.3 times more Omega 6, 1.6 times more Carbohydrate and 1.9 times more Protein than Canned Pinto Beans, Solids.
• 1 pound of Canned Pinto Beans provide inadequate amounts of Omega 6