Comparing Nutrients in 5 ounces Falafel VS Canned Red Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Falafel	16%	47%	37%
Canned Red Kidney Beans	25%	7%	68%

Macro Nutrients

	Falafel	Canned 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	1.53% 1.5g	97g per day for Men 19-50 years
Saturated Fat	10.6% 3.38g	0.8% 0.26g	32g per day for Men 19-50 years
Omega 3	9.83% 0.16g	6.47% 0.1g	1.6g per day for Men 19-50 years
Omega 6	4.13% 0.7g	1% 0.17g	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	23.4% 30.5g	130g per day for Men 19-50 years
Sugars	NA	7.43% 5.4g	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	0.2% 0.14g	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	% 0.33g	g per day for Men 19-50 years
Sucrose	NA	% 4.9g	g per day for Men 19-50 years
Fiber	NA	20.5% 7.8g	38g per day for Men 19-50 years
Protein	33.7% 19g	20% 11.3g	56g per day for Men 19-50 years

Vitamins

	Falafel	Canned Red Kidney Beans	Recommended Dietary Allowance
Vitamin A	0.16% 1.4μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	17.2% 0.21mg	7.9% 0.095mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	18% 0.24mg	1.74% 0.023mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	9.25% 1.48mg	4.08% 0.65mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.28% 0.41mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	13.6% 0.18mg	NA	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	9.92% 39.7μg	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	0.31% 0.28mg	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	Canned Red Kidney Beans	Recommended Dietary Allowance
Calcium	7.65% 76.5mg	8.08% 80.8mg	1000mg per day for Men 19-50 years
Copper	40.6% 0.37mg	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	60.6% 4.85mg	26.6% 2.13mg	8mg per day for Men 19-50 years
Magnesium	27.7% 116mg	10% 42.5mg	420mg per day for Men 19-50 years
Manganese	42.6% 0.98mg	23.7% 0.54mg	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	24.5% 172mg	700mg per day for Men 19-50 years
Potassium	24.4% 829mg	11.5% 393mg	3400mg per day for Men 19-50 years
Selenium	2.58% 1.4μg	4.12% 2.27μg	55μg per day for Men 19-50 years
Sodium	27.8% 417mg	22% 327mg	1500mg per day for Men 19-50 years
Zinc	19.3% 2.13mg	9.66% 1.06mg	11mg per day for Men 19-50 years
Water	1.33% 49g	2.6% 97g	3700g per day for Men 19-50 years

Nutrient Comparison: Falafel VS Canned Red Kidney Beans per 5 oz

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

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

• 5 ounces of Falafel have 2.2 times more Vitamin B1, 10.4 times more Vitamin B2, 2.3 times more Vitamin B3 and 3.3 times more Vitamin B9 than Canned Red Kidney Beans.
• 5 ounces of Canned Red Kidney Beans have insufficient amounts of Vitamin B2
• Both Home prepared Falafel as well as Canned Red Kidney Beans, Solids have insufficient amounts of Vitamin B12, Vitamin C and Vitamin D in five ounces.

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

• 5 ounces of Falafel have 2.3 times more Iron, 2.7 times more Magnesium, 1.8 times more Manganese, 1.6 times more Phosphorus, 2.1 times more Potassium, 1.3 times more Sodium and 2 times more Zinc than Canned Red Kidney Beans.
• While 5 oz of Canned Red Kidney Beans, Solids contain 1.6 times more Selenium than Home prepared Falafel.
• Both Falafel and Canned Red Kidney Beans contain similar levels of Calcium and Copper 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, 17 times more Fat, 13.2 times more Saturated Fat, 1.5 times more Omega 3, 4.1 times more Omega 6, 1.5 times more Carbohydrate and 1.7 times more Protein than Canned Red Kidney Beans.
• 5 ounces of Canned Red Kidney Beans provide inadequate amounts of Omega 6