Comparing Nutrients in 5 ounces Falafel VS California Red Kidney Beans

Macros Ratio

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

Macro Nutrients

	Falafel	California Red Kidney Beans	Recommended Dietary Allowance
Energy	16.3% 472kcal	16% 468kcal	2900kcal per day for Men 19-50 years
Fat	26% 25.2g	0.37% 0.35g	97g per day for Men 19-50 years
Saturated Fat	10.6% 3.38g	0.16% 0.051g	32g per day for Men 19-50 years
Omega 3	9.83% 0.16g	7.44% 0.12g	1.6g per day for Men 19-50 years
Omega 6	4.13% 0.7g	0.45% 0.077g	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	65.2% 84.8g	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	93% 35.3g	38g per day for Men 19-50 years
Protein	33.7% 19g	61.7% 34.5g	56g per day for Men 19-50 years

Vitamins

	Falafel	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	62.5% 0.75mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	18% 0.24mg	24% 0.31mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	9.25% 1.48mg	18.2% 2.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.28% 0.41mg	22% 1.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	13.6% 0.18mg	43.3% 0.56mg	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	140% 558μg	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	7.1% 6.38mg	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	California Red Kidney Beans	Recommended Dietary Allowance
Calcium	7.65% 76.5mg	27.6% 276mg	1000mg per day for Men 19-50 years
Copper	40.6% 0.37mg	173% 1.56mg	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	166% 13.3mg	8mg per day for Men 19-50 years
Magnesium	27.7% 116mg	54% 227mg	420mg per day for Men 19-50 years
Manganese	42.6% 0.98mg	61.6% 1.4mg	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	82% 574mg	700mg per day for Men 19-50 years
Potassium	24.4% 829mg	62% 2112mg	3400mg per day for Men 19-50 years
Selenium	2.58% 1.4μg	8.25% 4.54μg	55μg per day for Men 19-50 years
Sodium	27.8% 417mg	1.04% 15.6mg	1500mg per day for Men 19-50 years
Zinc	19.3% 2.13mg	33% 3.6mg	11mg per day for Men 19-50 years
Water	1.33% 49g	0.45% 16.7g	3700g per day for Men 19-50 years

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

• Raw California Red Kidney Beans contain 3.6 times more Vitamin B1, 1.3 times more Vitamin B2, 2 times more Vitamin B3, 2.7 times more Vitamin B5, 3.2 times more Vitamin B6, 4.2 times more Vitamin B9 and 2.8 times more Vitamin C than Home prepared Falafel.
• Both Home prepared Falafel as well as Raw California Red Kidney Beans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 5 oz.

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

• Home prepared Falafel has 26.7 times more Sodium than Raw California Red Kidney Beans.
• While Raw California Red Kidney Beans contain 3.6 times more Calcium, 4.3 times more Copper, 2.7 times more Iron, 2 times more Magnesium, 1.4 times more Manganese, 2.1 times more Phosphorus, 2.5 times more Potassium, 3.2 times more Selenium and 1.7 times more Zinc than Home prepared Falafel.

Comparison of macro-nutrients per 5 ounces:

• Home prepared Falafel has 71.2 times more Fat, 66.2 times more Saturated Fat, 1.3 times more Omega 3 and 9.2 times more Omega 6 than Raw California Red Kidney Beans.
• While Raw California Red Kidney Beans contain 1.9 times more Carbohydrate and 1.8 times more Protein than Home prepared Falafel.
• Both Home prepared Falafel and Raw California Red Kidney Beans have similar amounts of Energy per 5 oz.
• Both Home prepared Falafel as well as Raw California Red Kidney Beans have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.