Comparing Nutrients in 5 ounces Falafel VS Boiled California Red Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Falafel	16%	47%	37%
Boiled California Red Kidney Beans	29%	1%	70%

Macro Nutrients

	Falafel	Boiled California Red Kidney Beans	Recommended Dietary Allowance
Energy	16.3% 472kcal	6.06% 176kcal	2900kcal per day for Men 19-50 years
Fat	26% 25.2g	0.13% 0.13g	97g per day for Men 19-50 years
Saturated Fat	10.6% 3.38g	0.062% 0.02g	32g per day for Men 19-50 years
Omega 3	9.83% 0.16g	2.83% 0.045g	1.6g per day for Men 19-50 years
Omega 6	4.13% 0.7g	0.17% 0.028g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	34.7% 45g	24.4% 31.8g	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	NA	34.7% 13g	38g per day for Men 19-50 years
Protein	33.7% 19g	23% 13g	56g per day for Men 19-50 years

Vitamins

	Falafel	Boiled California Red Kidney Beans	Recommended Dietary Allowance
Vitamin A	0.16% 1.4μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	17.2% 0.21mg	15.2% 0.18mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	18% 0.24mg	6.76% 0.088mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	9.25% 1.48mg	4.8% 0.77mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.28% 0.41mg	6.2% 0.31mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	13.6% 0.18mg	11.3% 0.15mg	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	33% 132μg	26.2% 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	2.5% 2.27mg	1.9% 1.7mg	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	Boiled California Red Kidney Beans	Recommended Dietary Allowance
Calcium	7.65% 76.5mg	9.36% 94mg	1000mg per day for Men 19-50 years
Copper	40.6% 0.37mg	45.5% 0.41mg	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	60.6% 4.85mg	53% 4.22mg	8mg per day for Men 19-50 years
Magnesium	27.7% 116mg	16% 68mg	420mg per day for Men 19-50 years
Manganese	42.6% 0.98mg	19.6% 0.45mg	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	39% 272mg	27.7% 194mg	700mg per day for Men 19-50 years
Potassium	24.4% 829mg	17.5% 594mg	3400mg per day for Men 19-50 years
Selenium	2.58% 1.4μg	3.1% 1.7μg	55μg per day for Men 19-50 years
Sodium	27.8% 417mg	0.38% 5.67mg	1500mg per day for Men 19-50 years
Zinc	19.3% 2.13mg	11% 1.2mg	11mg per day for Men 19-50 years
Water	1.33% 49g	2.56% 95g	3700g per day for Men 19-50 years

Nutrient Comparison: Falafel VS Boiled California Red Kidney Beans per 5 oz

Compare the macro and micronutrient content in 5 oz of Falafel versus 5 oz of Boiled California Red Kidney Beans to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Falafel vs Boiled California Red Kidney Beans:

• 5 ounces of Falafel have 2.7 times more Vitamin B2, 1.9 times more Vitamin B3, 1.3 times more Vitamin B5, 1.2 times more Vitamin B6 and 1.3 times more Vitamin B9 than Boiled California Red Kidney Beans.
• Both Falafel and Boiled California Red Kidney Beans provide similar amounts of Vitamin B1 per five ounces.
• Both Home prepared Falafel as well as Boiled California Red Kidney Beans have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Falafel vs Boiled California Red Kidney Beans:

• 5 ounces of Falafel have 1.7 times more Magnesium, 2.2 times more Manganese, 1.4 times more Phosphorus, 1.4 times more Potassium, 73.5 times more Sodium and 1.7 times more Zinc than Boiled California Red Kidney Beans.
• Both Falafel and Boiled California Red Kidney Beans contain similar levels of Calcium, Copper and Iron per five ounces.
• 5 ounces of Falafel lack sufficient amounts of Selenium

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Falafel have 2.7 times more Energy, 197.8 times more Fat, 170.2 times more Saturated Fat, 3.5 times more Omega 3, 24.8 times more Omega 6, 1.4 times more Carbohydrate and 1.5 times more Protein than Boiled California Red Kidney Beans.
• 5 ounces of Boiled California Red Kidney Beans provide inadequate amounts of Omega 6