Comparing Nutrients in 1 pound Red Lentils VS Falafel

Macros Ratio

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

Macro Nutrients

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

Vitamins

	Red Lentils	Falafel	Recommended Dietary Allowance
Vitamin A	1.5% 13.6μg	0.5% 4.54μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	193% 2.3mg	55% 0.66mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	37% 0.48mg	58% 0.75mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	42.4% 6.8mg	29.6% 4.74mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	31.6% 1.58mg	26.5% 1.32mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	141% 1.83mg	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	231% 925μg	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	8.57% 7.7mg	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

	Red Lentils	Falafel	Recommended Dietary Allowance
Calcium	21.8% 218mg	24.5% 245mg	1000mg per day for Men 19-50 years
Copper	657% 5.9mg	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	419% 33.5mg	194% 15.5mg	8mg per day for Men 19-50 years
Magnesium	63.7% 268mg	88.6% 372mg	420mg per day for Men 19-50 years
Manganese	338% 7.8mg	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	191% 1334mg	124% 871mg	700mg per day for Men 19-50 years
Potassium	89% 3030mg	78% 2654mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	8.25% 4.54μg	55μg per day for Men 19-50 years
Sodium	2.1% 31.8mg	89% 1334mg	1500mg per day for Men 19-50 years
Zinc	148% 16.3mg	62% 6.8mg	11mg per day for Men 19-50 years
Water	0.96% 35.5g	4.24% 157g	3700g per day for Men 19-50 years

Nutrient Comparison: Red Lentils VS Falafel per 1 lb

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

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

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

Comparing minerals per 1 pound for Red Lentils vs Falafel:

• 1 pound of Red Lentils has 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 Falafel.
• While 1 lb of Home prepared Falafel contains 1.4 times more Magnesium and 42 times more Sodium than Raw Pink Or Red Lentils.
• Both Red Lentils and Falafel contain similar levels of Calcium and Potassium per one pound.
• Both Raw Pink Or Red Lentils as well as Home prepared Falafel lack sufficient amounts of Selenium in one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Red Lentils has 2.3 times more Omega 3, 1.8 times more Omega 6, 2 times more Carbohydrate and 1.8 times more Protein than Falafel.
• While 1 lb of Home prepared Falafel contains 8.2 times more Fat and 6.3 times more Saturated Fat than Raw Pink Or Red Lentils.
• Both Red Lentils and Falafel offer comparable quantities of Energy per one pound.