Comparing Nutrients in 300 calories Falafel VS Soymilk, original and vanilla, with added calcium, vitamins A and D

Weight per 300 calories

• Falafel: 90g
• Soymilk, original and vanilla, with added calcium, vitamins A and D: 698g

Falafel has 7.7 times more energy per 100g than Soymilk, original and vanilla, with added calcium, vitamins A and D. It has high energy density when compared to other foods. Soymilk, original and vanilla, with added calcium, vitamins A and D having low energy density.

Which food has more nutrients per 300 calories - Falafel or Soymilk, original and vanilla, with added calcium, vitamins A and D?

Macros Ratio

	Protein	Fat	Carbs
Falafel	16%	47%	37%
Soymilk, original and vanilla, with added calcium, vitamins A and D	24%	31%	45%

Macro Nutrients

	Falafel	Soymilk, original and vanilla, with added calcium, vitamins A and D	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	16.5% 16g	10.6% 10.3g	97g per day for Men 19-50 years
Saturated Fat	6.7% 2.15g	4.47% 1.43g	32g per day for Men 19-50 years
Omega 3	6.25% 0.1g	32.7% 0.52g	1.6g per day for Men 19-50 years
Omega 6	2.62% 0.45g	24% 4.07g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	22% 28.7g	26.4% 34.3g	130g per day for Men 19-50 years
Sugars	NA	35% 25.5g	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	3.67% 1.4g	38g per day for Men 19-50 years
Protein	21.4% 12g	32.4% 18g	56g per day for Men 19-50 years

Vitamins

	Falafel	Soymilk, original and vanilla, with added calcium, vitamins A and D	Recommended Dietary Allowance
Vitamin A	0.1% 0.9μg	42.6% 384μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	11% 0.13mg	17% 0.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	11.5% 0.15mg	99% 1.3mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.88% 0.94mg	18.5% 2.97mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.26% 0.26mg	14.5% 0.73mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	8.66% 0.11mg	16.6% 0.22mg	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	21% 83.8μg	15.7% 62.8μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	247% 5.93μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	1.6% 1.44mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	50% 300IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	5.1% 0.77mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	17.4% 21μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Falafel	Soymilk, original and vanilla, with added calcium, vitamins A and D	Recommended Dietary Allowance
Calcium	4.86% 48.6mg	86% 858mg	1000mg per day for Men 19-50 years
Copper	26% 0.23mg	128% 1.15mg	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	38.5% 3.1mg	36.6% 2.93mg	8mg per day for Men 19-50 years
Magnesium	17.6% 74mg	25% 105mg	420mg per day for Men 19-50 years
Manganese	27% 0.62mg	19% 0.43mg	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	24.7% 173mg	43% 300mg	700mg per day for Men 19-50 years
Potassium	15.5% 527mg	25% 851mg	3400mg per day for Men 19-50 years
Selenium	1.64% 0.9μg	29% 16μg	55μg per day for Men 19-50 years
Sodium	17.7% 265mg	22% 328mg	1500mg per day for Men 19-50 years
Zinc	12.3% 1.35mg	16.5% 1.8mg	11mg per day for Men 19-50 years
Water	0.84% 31g	17% 630g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Falafel vs Soymilk, original and vanilla, with added calcium, vitamins A and D:

• Home prepared Falafel has 1.3 times more Vitamin B9 than Soymilk, original and vanilla, with added calcium, vitamins A and D.
• While Soymilk, original and vanilla, with added calcium, vitamins A and D contain 425.9 times more Vitamin A, 1.5 times more Vitamin B1, 8.6 times more Vitamin B2, 3.2 times more Vitamin B3, 2.8 times more Vitamin B5, 1.9 times more Vitamin B6, more Vitamin B12 and more Vitamin D than Home prepared Falafel.
• Both Home prepared Falafel as well as Soymilk, original and vanilla, with added calcium, vitamins A and D have insufficient amounts of Vitamin C in 300 kcal.

Comparing minerals per 300 calories for Falafel vs Soymilk, original and vanilla, with added calcium, vitamins A and D:

• Home prepared Falafel has 1.4 times more Manganese than Soymilk, original and vanilla, with added calcium, vitamins A and D.
• While Soymilk, original and vanilla, with added calcium, vitamins A and D contain 17.6 times more Calcium, 5 times more Copper, 1.4 times more Magnesium, 1.7 times more Phosphorus, 1.6 times more Potassium, 17.8 times more Selenium, 1.3 times more Zinc and 20.2 times more Water than Home prepared Falafel.
• Both Home prepared Falafel and Soymilk, original and vanilla, with added calcium, vitamins A and D have similar amounts of Iron and Sodium per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Home prepared Falafel has 1.6 times more Fat and 1.5 times more Saturated Fat than Soymilk, original and vanilla, with added calcium, vitamins A and D.
• While Soymilk, original and vanilla, with added calcium, vitamins A and D contain 5.2 times more Omega 3, 9.1 times more Omega 6 and 1.5 times more Protein than Home prepared Falafel.
• Both Home prepared Falafel and Soymilk, original and vanilla, with added calcium, vitamins A and D have similar amounts of Energy and Carbohydrate per 300 kcal.
• Both Home prepared Falafel as well as Soymilk, original and vanilla, with added calcium, vitamins A and D have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.