Comparing Nutrients in 500 calories Falafel VS Soymilk, original and vanilla, with added calcium, vitamins A and D

Weight per 500 calories

• Falafel: 150g
• Soymilk, original and vanilla, with added calcium, vitamins A and D: 1163g

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 500 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	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	27.6% 26.7g	17.6% 17g	97g per day for Men 19-50 years
Saturated Fat	11% 3.58g	7.45% 2.4g	32g per day for Men 19-50 years
Omega 3	10.4% 0.17g	54.5% 0.87g	1.6g per day for Men 19-50 years
Omega 6	4.37% 0.74g	40% 6.8g	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	44% 57.2g	130g per day for Men 19-50 years
Sugars	NA	58.5% 42.4g	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	6.1% 2.33g	38g per day for Men 19-50 years
Protein	35.7% 20g	54% 30.2g	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	0.17% 1.5μg	71% 640μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	18.3% 0.22mg	28% 0.34mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	19% 0.25mg	165% 2.14mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	9.8% 1.57mg	31% 4.94mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.77% 0.44mg	24% 1.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	14.4% 0.19mg	27.7% 0.36mg	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% 105μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	412% 9.9μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	2.67% 2.4mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	83.3% 500IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	8.53% 1.28mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	29% 35μg	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	8.1% 81mg	143% 1430mg	1000mg per day for Men 19-50 years
Copper	43% 0.39mg	213% 1.9mg	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	61% 4.9mg	8mg per day for Men 19-50 years
Magnesium	29.3% 123mg	41.5% 174mg	420mg per day for Men 19-50 years
Manganese	45% 1.04mg	31.3% 0.72mg	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	71.4% 500mg	700mg per day for Men 19-50 years
Potassium	26% 878mg	41.7% 1419mg	3400mg per day for Men 19-50 years
Selenium	2.73% 1.5μg	48.6% 26.7μg	55μg per day for Men 19-50 years
Sodium	29.4% 441mg	36.4% 547mg	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	28.4% 1051g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 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 500 kcal.

Comparing minerals per 500 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 500 kcal.

Comparison of macro-nutrients per 500 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 500 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 500 kcal.