Comparing Nutrients in 1 pound Winged Beans VS Falafel

Macros Ratio

	Protein	Fat	Carbs
Winged Beans	27%	34%	39%
Falafel	16%	47%	37%

Macro Nutrients

	Winged Beans	Falafel	Recommended Dietary Allowance
Energy	64% 1855kcal	52% 1510kcal	2900kcal per day for Men 19-50 years
Fat	76.3% 74g	83.2% 80.7g	97g per day for Men 19-50 years
Saturated Fat	32.6% 10.4g	33.8% 11g	32g per day for Men 19-50 years
Omega 3	74.3% 1.2g	31.5% 0.5g	1.6g per day for Men 19-50 years
Omega 6	109% 18.5g	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	146% 189g	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	309% 117g	NA	38g per day for Men 19-50 years
Protein	240% 134g	108% 60.4g	56g per day for Men 19-50 years

Vitamins

	Winged Beans	Falafel	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.5% 4.54μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	389% 4.67mg	55% 0.66mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	157% 2.04mg	58% 0.75mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	87.6% 14mg	29.6% 4.74mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	72% 3.6mg	26.5% 1.32mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	61% 0.79mg	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	51% 204μg	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	0% 0mg	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

	Winged Beans	Falafel	Recommended Dietary Allowance
Calcium	200% 1996mg	24.5% 245mg	1000mg per day for Men 19-50 years
Copper	1451% 13mg	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	762% 61mg	194% 15.5mg	8mg per day for Men 19-50 years
Magnesium	193% 812mg	88.6% 372mg	420mg per day for Men 19-50 years
Manganese	734% 17mg	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	292% 2046mg	124% 871mg	700mg per day for Men 19-50 years
Potassium	130% 4432mg	78% 2654mg	3400mg per day for Men 19-50 years
Selenium	67.6% 37μg	8.25% 4.54μg	55μg per day for Men 19-50 years
Sodium	11.5% 172mg	89% 1334mg	1500mg per day for Men 19-50 years
Zinc	185% 20.3mg	62% 6.8mg	11mg per day for Men 19-50 years
Water	1.02% 38g	4.24% 157g	3700g per day for Men 19-50 years

Nutrient Comparison: Winged Beans VS Falafel per 1 lb

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

Lets compare vitamin content per 1 pound of Winged Beans vs Falafel:

• 1 pound of Winged Beans has 7.1 times more Vitamin B1, 2.7 times more Vitamin B2, 3 times more Vitamin B3, 2.7 times more Vitamin B5 and 1.4 times more Vitamin B6 than Falafel.
• While 1 lb of Home prepared Falafel contains 2.1 times more Vitamin B9 than Raw Winged Beans.
• Both Raw Winged Beans 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 Winged Beans vs Falafel:

• 1 pound of Winged Beans has 8.1 times more Calcium, 11.2 times more Copper, 3.9 times more Iron, 2.2 times more Magnesium, 5.4 times more Manganese, 2.3 times more Phosphorus, 1.7 times more Potassium, 8.2 times more Selenium and 3 times more Zinc than Falafel.
• While 1 lb of Home prepared Falafel contains 7.7 times more Sodium than Raw Winged Beans.
• 1 pound of Falafel lack sufficient amounts of Selenium

Comparison of macro-nutrients per 1 pound:

• 1 pound of Winged Beans has 1.2 times more Energy, 2.4 times more Omega 3, 8.2 times more Omega 6, 1.3 times more Carbohydrate and 2.2 times more Protein than Falafel.
• Both Winged Beans and Falafel offer comparable quantities of Fat and Saturated Fat per one pound.