Comparing Nutrients in 1 pound Falafel VS Red Lentils

Macros Ratio

	Protein	Fat	Carbs
Falafel	16%	47%	37%
Red Lentils	26%	5%	69%

Macro Nutrients

	Falafel	Red Lentils	Recommended Dietary Allowance
Energy	52% 1510kcal	56% 1624kcal	2900kcal per day for Men 19-50 years
Fat	83.2% 80.7g	10% 9.84g	97g per day for Men 19-50 years
Saturated Fat	33.8% 11g	5.37% 1.7g	32g per day for Men 19-50 years
Omega 3	31.5% 0.5g	71% 1.13g	1.6g per day for Men 19-50 years
Omega 6	13.2% 2.25g	23.6% 4g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	111% 144g	220% 286g	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	129% 49g	38g per day for Men 19-50 years
Protein	108% 60.4g	194% 108g	56g per day for Men 19-50 years

Vitamins

	Falafel	Red Lentils	Recommended Dietary Allowance
Vitamin A	0.5% 4.54μg	1.5% 13.6μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	55% 0.66mg	193% 2.3mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	58% 0.75mg	37% 0.48mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	29.6% 4.74mg	42.4% 6.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	26.5% 1.32mg	31.6% 1.58mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	43.6% 0.57mg	141% 1.83mg	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	231% 925μg	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	8.57% 7.7mg	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	Red Lentils	Recommended Dietary Allowance
Calcium	24.5% 245mg	21.8% 218mg	1000mg per day for Men 19-50 years
Copper	130% 1.17mg	657% 5.9mg	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	419% 33.5mg	8mg per day for Men 19-50 years
Magnesium	88.6% 372mg	63.7% 268mg	420mg per day for Men 19-50 years
Manganese	136% 3.13mg	338% 7.8mg	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	191% 1334mg	700mg per day for Men 19-50 years
Potassium	78% 2654mg	89% 3030mg	3400mg per day for Men 19-50 years
Selenium	8.25% 4.54μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	89% 1334mg	2.1% 31.8mg	1500mg per day for Men 19-50 years
Zinc	62% 6.8mg	148% 16.3mg	11mg per day for Men 19-50 years
Water	4.24% 157g	0.96% 35.5g	3700g per day for Men 19-50 years

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

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

Comparing minerals per 1 pound for Falafel vs Red Lentils:

• Home prepared Falafel has 1.4 times more Magnesium, more Selenium and 42 times more Sodium than Raw Pink Or Red Lentils.
• While Raw Pink Or Red Lentils contain 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 Home prepared Falafel.
• Both Home prepared Falafel and Raw Pink Or Red Lentils have similar amounts of Calcium and Potassium per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Home prepared Falafel has 8.2 times more Fat and 6.3 times more Saturated Fat than Raw Pink Or Red Lentils.
• While Raw Pink Or Red Lentils contain 2.3 times more Omega 3, 1.8 times more Omega 6, 2 times more Carbohydrate and 1.8 times more Protein than Home prepared Falafel.
• Both Home prepared Falafel and Raw Pink Or Red Lentils have similar amounts of Energy per 1 lb.
• Both Home prepared Falafel as well as Raw Pink Or Red Lentils have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.