Comparing Nutrients in 1 pound Falafel VS Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Falafel	16%	47%	37%
Sunflower Seeds	13%	74%	13%

Macro Nutrients

	Falafel	Sunflower Seeds	Recommended Dietary Allowance
Energy	52% 1510kcal	91% 2649kcal	2900kcal per day for Men 19-50 years
Fat	83.2% 80.7g	241% 233g	97g per day for Men 19-50 years
Saturated Fat	33.8% 11g	63% 20.2g	32g per day for Men 19-50 years
Omega 3	31.5% 0.5g	17% 0.27g	1.6g per day for Men 19-50 years
Omega 6	13.2% 2.25g	615% 105g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	111% 144g	69.8% 91g	130g per day for Men 19-50 years
Sugars	NA	16.4% 12g	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	% 11.3g	g per day for Men 19-50 years
Fiber	NA	103% 39g	38g per day for Men 19-50 years
Protein	108% 60.4g	168% 94g	56g per day for Men 19-50 years

Vitamins

	Falafel	Sunflower Seeds	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	559% 6.7mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	58% 0.75mg	124% 1.6mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	29.6% 4.74mg	236% 38mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	26.5% 1.32mg	103% 5.13mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	43.6% 0.57mg	469% 6.1mg	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	257% 1030μg	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	7.06% 6.35mg	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	1064% 160mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Falafel	Sunflower Seeds	Recommended Dietary Allowance
Calcium	24.5% 245mg	35.4% 354mg	1000mg per day for Men 19-50 years
Copper	130% 1.17mg	907% 8.16mg	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	298% 24mg	8mg per day for Men 19-50 years
Magnesium	88.6% 372mg	351% 1474mg	420mg per day for Men 19-50 years
Manganese	136% 3.13mg	385% 8.85mg	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	428% 2994mg	700mg per day for Men 19-50 years
Potassium	78% 2654mg	86% 2926mg	3400mg per day for Men 19-50 years
Selenium	8.25% 4.54μg	437% 240μg	55μg per day for Men 19-50 years
Sodium	89% 1334mg	2.72% 41mg	1500mg per day for Men 19-50 years
Zinc	62% 6.8mg	206% 22.7mg	11mg per day for Men 19-50 years
Water	4.24% 157g	0.58% 21.5g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Falafel vs Sunflower Seeds:

• Dried Sunflower Seed Kernels contain 10.1 times more Vitamin B1, 2.1 times more Vitamin B2, 8 times more Vitamin B3, 3.9 times more Vitamin B5, 10.8 times more Vitamin B6 and 2.4 times more Vitamin B9 than Home prepared Falafel.
• Both Home prepared Falafel and Dried Sunflower Seed Kernels have similar amounts of Vitamin C per 1 lb.
• Both Home prepared Falafel as well as Dried Sunflower Seed Kernels have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Falafel vs Sunflower Seeds:

• Home prepared Falafel has 32.7 times more Sodium than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 1.4 times more Calcium, 7 times more Copper, 1.5 times more Iron, 4 times more Magnesium, 2.8 times more Manganese, 3.4 times more Phosphorus, 53 times more Selenium and 3.3 times more Zinc than Home prepared Falafel.
• Both Home prepared Falafel and Dried Sunflower Seed Kernels have similar amounts of Potassium per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Home prepared Falafel has 1.9 times more Omega 3 and 1.6 times more Carbohydrate than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 1.8 times more Energy, 2.9 times more Fat, 1.9 times more Saturated Fat, 46.6 times more Omega 6 and 1.6 times more Protein than Home prepared Falafel.
• Both Home prepared Falafel as well as Dried Sunflower Seed Kernels have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.