Comparing Nutrients in 500 calories Falafel VS Canned Red Kidney Beans

Weight per 500 calories

• Falafel: 150g
• Canned Red Kidney Beans: 403g

Falafel has 2.7 times more energy per 100g than Canned Red Kidney Beans. It has high energy density when compared to other foods. Canned Red Kidney Beans, Solids having average energy density.

Discover which food has more nutrients per 500 calories - Falafel or Canned Red Kidney Beans?

Macros Ratio

	Protein	Fat	Carbs
Falafel	16%	47%	37%
Canned Red Kidney Beans	25%	7%	68%

Macro Nutrients

	Falafel	Canned Red Kidney Beans	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	27.6% 26.7g	4.36% 4.23g	97g per day for Men 19-50 years
Saturated Fat	11% 3.58g	2.3% 0.73g	32g per day for Men 19-50 years
Omega 3	10.4% 0.17g	18.4% 0.29g	1.6g per day for Men 19-50 years
Omega 6	4.37% 0.74g	2.85% 0.48g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	36.8% 48g	66.7% 86.7g	130g per day for Men 19-50 years
Sugars	NA	21% 15.3g	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	0.56% 0.4g	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	% 0.93g	g per day for Men 19-50 years
Sucrose	NA	% 14g	g per day for Men 19-50 years
Fiber	NA	58.4% 22g	38g per day for Men 19-50 years
Protein	35.7% 20g	57.5% 32g	56g per day for Men 19-50 years

Vitamins

	Falafel	Canned Red Kidney Beans	Recommended Dietary Allowance
Vitamin A	0.17% 1.5μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	18.3% 0.22mg	22.5% 0.27mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	19% 0.25mg	4.96% 0.065mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	9.8% 1.57mg	11.6% 1.85mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.77% 0.44mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	14.4% 0.19mg	NA	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	35% 140μg	28.2% 113μg	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	2.67% 2.4mg	0.9% 0.81mg	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

	Falafel	Canned Red Kidney Beans	Recommended Dietary Allowance
Calcium	8.1% 81mg	23% 230mg	1000mg per day for Men 19-50 years
Copper	43% 0.39mg	122% 1.1mg	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	64% 5.14mg	75.6% 6.05mg	8mg per day for Men 19-50 years
Magnesium	29.3% 123mg	29% 121mg	420mg per day for Men 19-50 years
Manganese	45% 1.04mg	67.3% 1.55mg	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	41% 288mg	69.7% 488mg	700mg per day for Men 19-50 years
Potassium	26% 878mg	33% 1117mg	3400mg per day for Men 19-50 years
Selenium	2.73% 1.5μg	11.7% 6.45μg	55μg per day for Men 19-50 years
Sodium	29.4% 441mg	62% 931mg	1500mg per day for Men 19-50 years
Zinc	20.5% 2.25mg	27.5% 3.02mg	11mg per day for Men 19-50 years
Water	1.4% 52g	7.42% 275g	3700g per day for Men 19-50 years

Falafel VS Canned Red Kidney Beans Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Falafel or Canned Red Kidney Beans?

Lets compare vitamin content per 500 calories of Falafel vs Canned Red Kidney Beans:

• 500 calories of Falafel have 3.9 times more Vitamin B2 and 1.2 times more Vitamin B9 than Canned Red Kidney Beans.
• Both Falafel and Canned Red Kidney Beans provide similar amounts of Vitamin B1 per 500 calories.
• 500 calories of Falafel have insufficient amounts of Vitamin B3
• 500 calories of Canned Red Kidney Beans have insufficient amounts of Vitamin B2
• Both Home prepared Falafel as well as Canned Red Kidney Beans, Solids have insufficient amounts of Vitamin B12, Vitamin C and Vitamin D in 500 calories.

Comparing minerals per 500 calories for Falafel vs Canned Red Kidney Beans:

• 500 kcal of Canned Red Kidney Beans, Solids contain 2.8 times more Calcium, 2.8 times more Copper, 1.5 times more Manganese, 1.7 times more Phosphorus, 1.3 times more Potassium, 4.3 times more Selenium, 2.1 times more Sodium and 1.3 times more Zinc than Home prepared Falafel.
• Both Falafel and Canned Red Kidney Beans contain similar levels of Iron and Magnesium per 500 calories.
• 500 calories of Falafel lack sufficient amounts of Calcium and Selenium

Comparison of macro-nutrients per 500 calories:

• 500 calories of Falafel have 6.3 times more Fat and 4.9 times more Saturated Fat than Canned Red Kidney Beans.
• While 500 kcal of Canned Red Kidney Beans, Solids contain 1.8 times more Omega 3, 1.8 times more Carbohydrate and 1.6 times more Protein than Home prepared Falafel.
• Both Falafel and Canned Red Kidney Beans offer comparable quantities of Energy per 500 calories.
• Both Home prepared Falafel as well as Canned Red Kidney Beans, Solids provide inadequate amounts of Omega 6 in 500 calories.