Comparing Nutrients in 500 calories Red Lentils VS Falafel

Weight per 500 calories

• Red Lentils: 140g
• Falafel: 150g

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

Discover which food has more nutrients per 500 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	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	3.12% 3.03g	27.6% 26.7g	97g per day for Men 19-50 years
Saturated Fat	1.65% 0.53g	11% 3.58g	32g per day for Men 19-50 years
Omega 3	22% 0.35g	10.4% 0.17g	1.6g per day for Men 19-50 years
Omega 6	7.28% 1.24g	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	67.8% 88g	36.8% 48g	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	39.7% 15g	NA	38g per day for Men 19-50 years
Protein	59.6% 33.4g	35.7% 20g	56g per day for Men 19-50 years

Vitamins

	Red Lentils	Falafel	Recommended Dietary Allowance
Vitamin A	0.47% 4.2μg	0.17% 1.5μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	59.4% 0.71mg	18.3% 0.22mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	11.4% 0.15mg	19% 0.25mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13% 2.1mg	9.8% 1.57mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.72% 0.49mg	8.77% 0.44mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	43.3% 0.56mg	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	71.2% 285μg	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	2.64% 2.37mg	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	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	6.7% 67mg	8.1% 81mg	1000mg per day for Men 19-50 years
Copper	202% 1.8mg	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	129% 10.3mg	64% 5.14mg	8mg per day for Men 19-50 years
Magnesium	19.6% 82.4mg	29.3% 123mg	420mg per day for Men 19-50 years
Manganese	104% 2.4mg	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	58.7% 411mg	41% 288mg	700mg per day for Men 19-50 years
Potassium	27.4% 933mg	26% 878mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	2.73% 1.5μg	55μg per day for Men 19-50 years
Sodium	0.65% 9.78mg	29.4% 441mg	1500mg per day for Men 19-50 years
Zinc	45.7% 5.03mg	20.5% 2.25mg	11mg per day for Men 19-50 years
Water	0.3% 11g	1.4% 52g	3700g per day for Men 19-50 years

Red Lentils VS Falafel Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Red Lentils or Falafel?

Lets compare vitamin content per 500 calories of Red Lentils vs Falafel:

• 500 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 500 kcal of Home prepared Falafel contain 1.7 times more Vitamin B2 than Raw Pink Or Red Lentils.
• 500 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 500 calories.

Comparing minerals per 500 calories for Red Lentils vs Falafel:

• 500 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 500 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 500 calories.
• Both Raw Pink Or Red Lentils as well as Home prepared Falafel lack sufficient amounts of Calcium and Selenium in 500 calories.

Comparison of macro-nutrients per 500 calories:

• 500 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 500 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 500 calories.
• Both Raw Pink Or Red Lentils as well as Home prepared Falafel provide inadequate amounts of Omega 6 in 500 calories.