Comparing Nutrients in 300 calories Red Lentils VS Falafel

Weight per 300 calories

• Red Lentils: 83.8g
• Falafel: 90g

Both foods have similar energy densities which is high in comparison to other foods.

Discover which food has more nutrients per 300 calories - Red Lentils or Falafel?

Macros Ratio

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

Macro Nutrients

	Red Lentils	Falafel	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	1.87% 1.8g	16.5% 16g	97g per day for Men 19-50 years
Saturated Fat	0.99% 0.32g	6.7% 2.15g	32g per day for Men 19-50 years
Omega 3	13% 0.21g	6.25% 0.1g	1.6g per day for Men 19-50 years
Omega 6	4.37% 0.74g	2.62% 0.45g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	40.7% 53g	22% 28.7g	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	24% 9.05g	NA	38g per day for Men 19-50 years
Protein	35.8% 20g	21.4% 12g	56g per day for Men 19-50 years

Vitamins

	Red Lentils	Falafel	Recommended Dietary Allowance
Vitamin A	0.28% 2.5μg	0.1% 0.9μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	35.6% 0.43mg	11% 0.13mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.83% 0.089mg	11.5% 0.15mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.83% 1.25mg	5.88% 0.94mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.83% 0.29mg	5.26% 0.26mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	26% 0.34mg	8.66% 0.11mg	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	42.7% 171μg	21% 83.8μg	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	1.6% 1.42mg	1.6% 1.44mg	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	4.02% 40.2mg	4.86% 48.6mg	1000mg per day for Men 19-50 years
Copper	121% 1.1mg	26% 0.23mg	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	77.4% 6.2mg	38.5% 3.1mg	8mg per day for Men 19-50 years
Magnesium	11.8% 49.4mg	17.6% 74mg	420mg per day for Men 19-50 years
Manganese	62.5% 1.44mg	27% 0.62mg	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	35% 246mg	24.7% 173mg	700mg per day for Men 19-50 years
Potassium	16.5% 560mg	15.5% 527mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	1.64% 0.9μg	55μg per day for Men 19-50 years
Sodium	0.39% 5.87mg	17.7% 265mg	1500mg per day for Men 19-50 years
Zinc	27.4% 3mg	12.3% 1.35mg	11mg per day for Men 19-50 years
Water	0.18% 6.55g	0.84% 31g	3700g per day for Men 19-50 years

Red Lentils VS Falafel Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Red Lentils or Falafel?

Lets compare vitamin content per 300 calories of Red Lentils vs Falafel:

• 300 calories of Red Lentils have 3.2 times more Vitamin B1, 1.3 times more Vitamin B3, 3 times more Vitamin B6 and 2 times more Vitamin B9 than Falafel.
• While 300 kcal of Home prepared Falafel contain 1.7 times more Vitamin B2 than Raw Pink Or Red Lentils.
• 300 calories of Falafel have insufficient amounts of Vitamin B3
• Both Raw Pink Or Red Lentils as well as Home prepared Falafel have insufficient amounts of Vitamin A, Vitamin B5, Vitamin B12, Vitamin C and Vitamin D in 300 calories.

Comparing minerals per 300 calories for Red Lentils vs Falafel:

• 300 calories of Red Lentils have 4.7 times more Copper, 2 times more Iron, 2.3 times more Manganese, 1.4 times more Phosphorus and 2.2 times more Zinc than Falafel.
• While 300 kcal of Home prepared Falafel contain 1.5 times more Magnesium and 45.2 times more Sodium than Raw Pink Or Red Lentils.
• Both Red Lentils and Falafel contain similar levels of Potassium per 300 calories.
• Both Raw Pink Or Red Lentils as well as Home prepared Falafel lack sufficient amounts of Calcium and Selenium in 300 calories.

Comparison of macro-nutrients per 300 calories:

• 300 calories of Red Lentils have 2.1 times more Omega 3, 1.8 times more Carbohydrate and 1.7 times more Protein than Falafel.
• While 300 kcal of Home prepared Falafel contain 8.8 times more Fat and 6.8 times more Saturated Fat than Raw Pink Or Red Lentils.
• Both Red Lentils and Falafel offer comparable quantities of Energy per 300 calories.
• Both Raw Pink Or Red Lentils as well as Home prepared Falafel provide inadequate amounts of Omega 6 in 300 calories.