Comparing Nutrients in 1 pound Falafel VS Canned Carrots with Salt

Macros Ratio

	Protein	Fat	Carbs
Falafel	16%	47%	37%
Canned Carrots with Salt	10%	6%	84%

Macro Nutrients

	Falafel	Canned Carrots with Salt	Recommended Dietary Allowance
Energy	52% 1510kcal	3.9% 113kcal	2900kcal per day for Men 19-50 years
Fat	83.2% 80.7g	0.89% 0.86g	97g per day for Men 19-50 years
Saturated Fat	33.8% 11g	0.51% 0.16g	32g per day for Men 19-50 years
Omega 3	31.5% 0.5g	3.1% 0.05g	1.6g per day for Men 19-50 years
Omega 6	13.2% 2.25g	2.1% 0.36g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	111% 144g	19.3% 25g	130g per day for Men 19-50 years
Sugars	NA	15.5% 11.2g	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	18% 6.8g	38g per day for Men 19-50 years
Protein	108% 60.4g	5.2% 2.9g	56g per day for Men 19-50 years

Vitamins

	Falafel	Canned Carrots with Salt	Recommended Dietary Allowance
Vitamin A	0.5% 4.54μg	281% 2531μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	55% 0.66mg	6.8% 0.082mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	58% 0.75mg	10.5% 0.14mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	29.6% 4.74mg	15.6% 2.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	26.5% 1.32mg	12.2% 0.61mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	43.6% 0.57mg	39% 0.51mg	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	10.2% 41μg	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	13.6% 12.2mg	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	22.4% 3.36mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	37% 44.5μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Falafel	Canned Carrots with Salt	Recommended Dietary Allowance
Calcium	24.5% 245mg	11.3% 113mg	1000mg per day for Men 19-50 years
Copper	130% 1.17mg	52.4% 0.47mg	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	36.3% 2.9mg	8mg per day for Men 19-50 years
Magnesium	88.6% 372mg	8.64% 36.3mg	420mg per day for Men 19-50 years
Manganese	136% 3.13mg	88.7% 2.04mg	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	15.6% 109mg	700mg per day for Men 19-50 years
Potassium	78% 2654mg	24% 812mg	3400mg per day for Men 19-50 years
Selenium	8.25% 4.54μg	3.3% 1.8μg	55μg per day for Men 19-50 years
Sodium	89% 1334mg	73% 1098mg	1500mg per day for Men 19-50 years
Zinc	62% 6.8mg	10.7% 1.18mg	11mg per day for Men 19-50 years
Water	4.24% 157g	11.4% 422g	3700g per day for Men 19-50 years

Nutrient Comparison: Falafel VS Canned Carrots with Salt per 1 lb

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

Lets compare vitamin content per 1 pound of Falafel vs Canned Carrots with Salt:

• 1 pound of Falafel has 8.1 times more Vitamin B1, 5.5 times more Vitamin B2, 1.9 times more Vitamin B3, 2.2 times more Vitamin B5 and 10.3 times more Vitamin B9 than Canned Carrots with Salt.
• While 1 lb of Drained Canned Carrots with Salt contains 558 times more Vitamin A and 1.7 times more Vitamin C than Home prepared Falafel.
• Both Falafel and Canned Carrots with Salt provide similar amounts of Vitamin B6 per one pound.
• 1 pound of Falafel have insufficient amounts of Vitamin A and Vitamin C
• 1 pound of Canned Carrots with Salt have insufficient amounts of Vitamin B1
• Both Home prepared Falafel as well as Drained Canned Carrots with Salt have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Falafel vs Canned Carrots with Salt:

• 1 pound of Falafel has 2.2 times more Calcium, 2.5 times more Copper, 5.3 times more Iron, 10.3 times more Magnesium, 1.5 times more Manganese, 8 times more Phosphorus, 3.3 times more Potassium, 1.2 times more Sodium and 5.8 times more Zinc than Canned Carrots with Salt.
• While 1 lb of Drained Canned Carrots with Salt contains 2.7 times more Water than Home prepared Falafel.
• 1 pound of Canned Carrots with Salt lack sufficient amounts of Magnesium
• Both Home prepared Falafel as well as Drained Canned Carrots with Salt lack sufficient amounts of Selenium in one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Falafel has 13.3 times more Energy, 93.7 times more Fat, 66.2 times more Saturated Fat, 10.1 times more Omega 3, 6.3 times more Omega 6, 5.7 times more Carbohydrate and 20.8 times more Protein than Canned Carrots with Salt.
• 1 pound of Canned Carrots with Salt provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein