Comparing Nutrients in 500 calories Hummus VS Falafel

Weight per 500 calories

• Hummus: 283g
• Falafel: 150g

Home prepared Falafel has 1.9 times more energy per unit of mass than Home Prepared Hummus, which is high in comparison to other foods. Hummus having above average energy density.

Which food has more nutrients per 500 calories - Hummus or Falafel?

Macros Ratio

	Protein	Fat	Carbs
Hummus	11%	44%	45%
Falafel	16%	47%	37%

Macro Nutrients

	Hummus	Falafel	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	25% 24.3g	27.6% 26.7g	97g per day for Men 19-50 years
Saturated Fat	10% 3.22g	11% 3.58g	32g per day for Men 19-50 years
Omega 3	13% 0.21g	10.4% 0.17g	1.6g per day for Men 19-50 years
Omega 6	34% 5.75g	4.37% 0.74g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	43.7% 57g	36.8% 48g	130g per day for Men 19-50 years
Sugars	1.05% 0.76g	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	29.7% 11.3g	NA	38g per day for Men 19-50 years
Protein	24.5% 13.7g	35.7% 20g	56g per day for Men 19-50 years

Vitamins

	Hummus	Falafel	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.17% 1.5μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	21% 0.25mg	18.3% 0.22mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	11.3% 0.15mg	19% 0.25mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.04% 1.13mg	9.8% 1.57mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	16.2% 0.81mg	8.77% 0.44mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	86.7% 1.13mg	14.4% 0.19mg	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	41.7% 167μg	35% 140μg	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	24.8% 22.3mg	2.67% 2.4mg	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	14% 2.1mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	7.06% 8.47μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Hummus	Falafel	Recommended Dietary Allowance
Calcium	14% 138mg	8.1% 81mg	1000mg per day for Men 19-50 years
Copper	70.3% 0.63mg	43% 0.39mg	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	55% 4.4mg	64% 5.14mg	8mg per day for Men 19-50 years
Magnesium	19.5% 82mg	29.3% 123mg	420mg per day for Men 19-50 years
Manganese	69.6% 1.6mg	45% 1.04mg	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	44.4% 311mg	41% 288mg	700mg per day for Men 19-50 years
Potassium	14.4% 489mg	26% 878mg	3400mg per day for Men 19-50 years
Selenium	12.3% 6.78μg	2.73% 1.5μg	55μg per day for Men 19-50 years
Sodium	45.6% 684mg	29.4% 441mg	1500mg per day for Men 19-50 years
Zinc	28% 3.08mg	20.5% 2.25mg	11mg per day for Men 19-50 years
Water	4.95% 183g	1.4% 52g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Hummus vs Falafel:

• Home Prepared Hummus have 1.8 times more Vitamin B5, 6 times more Vitamin B6 and 9.3 times more Vitamin C than Home prepared Falafel.
• While Home prepared Falafel contains 1.7 times more Vitamin B2 and 1.4 times more Vitamin B3 than Home Prepared Hummus.
• Both Home Prepared Hummus and Home prepared Falafel have similar amounts of Vitamin B1 and Vitamin B9 per 500 kcal.
• Both Home Prepared Hummus as well as Home prepared Falafel have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Hummus vs Falafel:

• Home Prepared Hummus have 1.7 times more Calcium, 1.6 times more Copper, 1.5 times more Manganese, 4.5 times more Selenium, 1.5 times more Sodium and 1.4 times more Zinc than Home prepared Falafel.
• While Home prepared Falafel contains 1.5 times more Magnesium and 1.8 times more Potassium than Home Prepared Hummus.
• Both Home Prepared Hummus and Home prepared Falafel have similar amounts of Iron and Phosphorus per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Home Prepared Hummus have 1.3 times more Omega 3 and 7.7 times more Omega 6 than Home prepared Falafel.
• While Home prepared Falafel contains 1.5 times more Protein than Home Prepared Hummus.
• Both Home Prepared Hummus and Home prepared Falafel have similar amounts of Energy, Fat, Saturated Fat and Carbohydrate per 500 kcal.
• Both Home Prepared Hummus as well as Home prepared Falafel have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.