Comparing Nutrients in 1 pound Falafel VS Boiled California Red Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Falafel	16%	47%	37%
Boiled California Red Kidney Beans	29%	1%	70%

Macro Nutrients

	Falafel	Boiled California Red Kidney Beans	Recommended Dietary Allowance
Energy	52% 1510kcal	19.4% 562kcal	2900kcal per day for Men 19-50 years
Fat	83.2% 80.7g	0.42% 0.41g	97g per day for Men 19-50 years
Saturated Fat	33.8% 11g	0.2% 0.064g	32g per day for Men 19-50 years
Omega 3	31.5% 0.5g	9.07% 0.15g	1.6g per day for Men 19-50 years
Omega 6	13.2% 2.25g	0.53% 0.091g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	111% 144g	78% 102g	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	111% 42g	38g per day for Men 19-50 years
Protein	108% 60.4g	74% 41.4g	56g per day for Men 19-50 years

Vitamins

	Falafel	Boiled California Red Kidney Beans	Recommended Dietary Allowance
Vitamin A	0.5% 4.54μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	55% 0.66mg	48.8% 0.59mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	58% 0.75mg	21.6% 0.28mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	29.6% 4.74mg	15.3% 2.45mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	26.5% 1.32mg	20% 0.99mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	43.6% 0.57mg	36.3% 0.47mg	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	105% 422μg	84% 336μg	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	8.06% 7.26mg	6.05% 5.44mg	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	Boiled California Red Kidney Beans	Recommended Dietary Allowance
Calcium	24.5% 245mg	30% 299mg	1000mg per day for Men 19-50 years
Copper	130% 1.17mg	146% 1.3mg	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	194% 15.5mg	169% 13.5mg	8mg per day for Men 19-50 years
Magnesium	88.6% 372mg	52% 218mg	420mg per day for Men 19-50 years
Manganese	136% 3.13mg	62.7% 1.44mg	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	124% 871mg	88.8% 621mg	700mg per day for Men 19-50 years
Potassium	78% 2654mg	56% 1901mg	3400mg per day for Men 19-50 years
Selenium	8.25% 4.54μg	9.9% 5.44μg	55μg per day for Men 19-50 years
Sodium	89% 1334mg	1.2% 18mg	1500mg per day for Men 19-50 years
Zinc	62% 6.8mg	35.5% 3.9mg	11mg per day for Men 19-50 years
Water	4.24% 157g	8.2% 304g	3700g per day for Men 19-50 years

Nutrient Comparison: Falafel VS Boiled California Red Kidney Beans per 1 lb

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

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

• 1 pound of Falafel has 2.7 times more Vitamin B2, 1.9 times more Vitamin B3, 1.3 times more Vitamin B5, 1.2 times more Vitamin B6 and 1.3 times more Vitamin B9 than Boiled California Red Kidney Beans.
• Both Falafel and Boiled California Red Kidney Beans provide similar amounts of Vitamin B1 per one pound.
• Both Home prepared Falafel as well as Boiled California Red Kidney Beans have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in one pound.

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

• 1 pound of Falafel has 1.7 times more Magnesium, 2.2 times more Manganese, 1.4 times more Phosphorus, 1.4 times more Potassium, 73.5 times more Sodium and 1.7 times more Zinc than Boiled California Red Kidney Beans.
• Both Falafel and Boiled California Red Kidney Beans contain similar levels of Calcium, Copper and Iron per one pound.
• 1 pound of Falafel lack sufficient amounts of Selenium

Comparison of macro-nutrients per 1 pound:

• 1 pound of Falafel has 2.7 times more Energy, 197.8 times more Fat, 170.2 times more Saturated Fat, 3.5 times more Omega 3, 24.8 times more Omega 6, 1.4 times more Carbohydrate and 1.5 times more Protein than Boiled California Red Kidney Beans.
• 1 pound of Boiled California Red Kidney Beans provide inadequate amounts of Omega 6