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

Weight per 500 calories

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

Home prepared Falafel has 7.7 times more energy per unit of mass than Soymilk, original and vanilla, with added calcium, vitamins A and D, which is high in comparison 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 - Soymilk, original and vanilla, with added calcium, vitamins A and D or Falafel?

Macros Ratio

	Protein	Fat	Carbs
Soymilk, original and vanilla, with added calcium, vitamins A and D	24%	31%	45%
Falafel	16%	47%	37%

Macro Nutrients

	Soymilk, original and vanilla, with added calcium, vitamins A and D	Falafel	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	17.6% 17g	27.6% 26.7g	97g per day for Men 19-50 years
Saturated Fat	7.45% 2.4g	11% 3.58g	32g per day for Men 19-50 years
Omega 3	54.5% 0.87g	10.4% 0.17g	1.6g per day for Men 19-50 years
Omega 6	40% 6.8g	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	44% 57.2g	36.8% 48g	130g per day for Men 19-50 years
Sugars	58.5% 42.4g	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	6.1% 2.33g	NA	38g per day for Men 19-50 years
Protein	54% 30.2g	35.7% 20g	56g per day for Men 19-50 years

Vitamins

	Soymilk, original and vanilla, with added calcium, vitamins A and D	Falafel	Recommended Dietary Allowance
Vitamin A	71% 640μg	0.17% 1.5μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	28% 0.34mg	18.3% 0.22mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	165% 2.14mg	19% 0.25mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	31% 4.94mg	9.8% 1.57mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	24% 1.2mg	8.77% 0.44mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	27.7% 0.36mg	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	26% 105μg	35% 140μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	412% 9.9μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	2.67% 2.4mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	83.3% 500IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	8.53% 1.28mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	29% 35μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Soymilk, original and vanilla, with added calcium, vitamins A and D	Falafel	Recommended Dietary Allowance
Calcium	143% 1430mg	8.1% 81mg	1000mg per day for Men 19-50 years
Copper	213% 1.9mg	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	61% 4.9mg	64% 5.14mg	8mg per day for Men 19-50 years
Magnesium	41.5% 174mg	29.3% 123mg	420mg per day for Men 19-50 years
Manganese	31.3% 0.72mg	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	71.4% 500mg	41% 288mg	700mg per day for Men 19-50 years
Potassium	41.7% 1419mg	26% 878mg	3400mg per day for Men 19-50 years
Selenium	48.6% 26.7μg	2.73% 1.5μg	55μg per day for Men 19-50 years
Sodium	36.4% 547mg	29.4% 441mg	1500mg per day for Men 19-50 years
Zinc	27.5% 3.02mg	20.5% 2.25mg	11mg per day for Men 19-50 years
Water	28.4% 1051g	1.4% 52g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Soymilk, original and vanilla, with added calcium, vitamins A and D vs Falafel:

• Soymilk, original and vanilla, with added calcium, vitamins A and D have 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.
• While Home prepared Falafel contains 1.3 times more Vitamin B9 than Soymilk, original and vanilla, with added calcium, vitamins A and D.
• Both Soymilk, original and vanilla, with added calcium, vitamins A and D as well as Home prepared Falafel have insufficient amounts of Vitamin C in 500 kcal.

Comparing minerals per 500 calories for Soymilk, original and vanilla, with added calcium, vitamins A and D vs Falafel:

• Soymilk, original and vanilla, with added calcium, vitamins A and D have 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, 1.2 times more Sodium, 1.3 times more Zinc and 20.2 times more Water than Home prepared Falafel.
• While Home prepared Falafel contains 1.4 times more Manganese than Soymilk, original and vanilla, with added calcium, vitamins A and D.
• Both Soymilk, original and vanilla, with added calcium, vitamins A and D and Home prepared Falafel have similar amounts of Iron per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Soymilk, original and vanilla, with added calcium, vitamins A and D have 5.2 times more Omega 3, 9.1 times more Omega 6 and 1.5 times more Protein than Home prepared Falafel.
• While Home prepared Falafel contains 1.6 times more Fat and 1.5 times more Saturated Fat than Soymilk, original and vanilla, with added calcium, vitamins A and D.
• Both Soymilk, original and vanilla, with added calcium, vitamins A and D and Home prepared Falafel have similar amounts of Energy and Carbohydrate per 500 kcal.
• Both Soymilk, original and vanilla, with added calcium, vitamins A and D as well as Home prepared Falafel have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.