Comparing Nutrients in 500 calories Falafel VS Canned Pinto Beans

Weight per 500 calories

• Falafel: 150g
• Canned Pinto Beans: 439g

Falafel has 2.9 times more energy per 100g than Canned Pinto Beans. It has high energy density when compared to other foods. Canned Pinto Beans, Solids having average energy density.

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

Macros Ratio

	Protein	Fat	Carbs
Falafel	16%	47%	37%
Canned Pinto Beans	24%	7%	69%

Macro Nutrients

	Falafel	Canned Pinto Beans	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	27.6% 26.7g	4.07% 3.95g	97g per day for Men 19-50 years
Saturated Fat	11% 3.58g	2.17% 0.69g	32g per day for Men 19-50 years
Omega 3	10.4% 0.17g	43.3% 0.69g	1.6g per day for Men 19-50 years
Omega 6	4.37% 0.74g	2.97% 0.5g	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	68.2% 88.7g	130g per day for Men 19-50 years
Sugars	NA	3.27% 2.37g	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% 0g	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	% 0g	g per day for Men 19-50 years
Sucrose	NA	% 2.37g	g per day for Men 19-50 years
Fiber	NA	63.5% 24g	38g per day for Men 19-50 years
Protein	35.7% 20g	54.7% 30.7g	56g per day for Men 19-50 years

Vitamins

	Falafel	Canned Pinto 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	19% 0.23mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	19% 0.25mg	6.4% 0.083mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	9.8% 1.57mg	7.46% 1.2mg	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	26.3% 105μg	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	0.49% 0.44mg	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

	Falafel	Canned Pinto Beans	Recommended Dietary Allowance
Calcium	8.1% 81mg	27.6% 276mg	1000mg per day for Men 19-50 years
Copper	43% 0.39mg	126% 1.14mg	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	73% 5.83mg	8mg per day for Men 19-50 years
Magnesium	29.3% 123mg	33.4% 140mg	420mg per day for Men 19-50 years
Manganese	45% 1.04mg	73% 1.68mg	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	63.3% 443mg	700mg per day for Men 19-50 years
Potassium	26% 878mg	35.3% 1202mg	3400mg per day for Men 19-50 years
Selenium	2.73% 1.5μg	NA	55μg per day for Men 19-50 years
Sodium	29.4% 441mg	70% 1048mg	1500mg per day for Men 19-50 years
Zinc	20.5% 2.25mg	24.3% 2.68mg	11mg per day for Men 19-50 years
Water	1.4% 52g	8.37% 310g	3700g per day for Men 19-50 years

Falafel VS Canned Pinto Beans Nutrients Per 500 Kcal

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

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

• 500 calories of Falafel have 3 times more Vitamin B2 and 1.3 times more Vitamin B9 than Canned Pinto Beans.
• Both Falafel and Canned Pinto Beans provide similar amounts of Vitamin B1 per 500 calories.
• 500 calories of Canned Pinto Beans have insufficient amounts of Vitamin B2
• Both Home prepared Falafel as well as Canned Pinto Beans, Solids have insufficient amounts of Vitamin B3, Vitamin B12, Vitamin C and Vitamin D in 500 calories.

Comparing minerals per 500 calories for Falafel vs Canned Pinto Beans:

• 500 kcal of Canned Pinto Beans, Solids contain 3.4 times more Calcium, 2.9 times more Copper, 1.6 times more Manganese, 1.5 times more Phosphorus, 1.4 times more Potassium and 2.4 times more Sodium than Home prepared Falafel.
• Both Falafel and Canned Pinto Beans contain similar levels of Iron, Magnesium and Zinc per 500 calories.
• 500 calories of Falafel lack sufficient amounts of Calcium

Comparison of macro-nutrients per 500 calories:

• 500 calories of Falafel have 6.8 times more Fat and 5.2 times more Saturated Fat than Canned Pinto Beans.
• While 500 kcal of Canned Pinto Beans, Solids contain 4.2 times more Omega 3, 1.9 times more Carbohydrate and 1.5 times more Protein than Home prepared Falafel.
• Both Falafel and Canned Pinto Beans offer comparable quantities of Energy per 500 calories.
• Both Home prepared Falafel as well as Canned Pinto Beans, Solids provide inadequate amounts of Omega 6 in 500 calories.