Comparing Nutrients in 5 ounces Falafel VS Canned Carrots with Salt

Macros Ratio

	Protein	Fat	Carbs
Falafel	16%	47%	37%
Canned Carrots with Salt	10%	6%	84%

Macro Nutrients

	Falafel	Canned Carrots with Salt	Recommended Dietary Allowance
Energy	16.3% 472kcal	1.22% 35.4kcal	2900kcal per day for Men 19-50 years
Fat	26% 25.2g	0.28% 0.27g	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	0.97% 0.016g	1.6g per day for Men 19-50 years
Omega 6	4.13% 0.7g	0.66% 0.11g	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	6.04% 7.85g	130g per day for Men 19-50 years
Sugars	NA	4.85% 3.5g	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	5.6% 2.13g	38g per day for Men 19-50 years
Protein	33.7% 19g	1.6% 0.91g	56g per day for Men 19-50 years

Vitamins

	Falafel	Canned Carrots with Salt	Recommended Dietary Allowance
Vitamin A	0.16% 1.4μg	88% 791μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	17.2% 0.21mg	2.13% 0.026mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	18% 0.24mg	3.27% 0.043mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	9.25% 1.48mg	4.9% 0.78mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.28% 0.41mg	3.83% 0.19mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	13.6% 0.18mg	12.2% 0.16mg	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	3.2% 12.8μg	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	4.25% 3.83mg	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	7% 1.05mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	11.6% 14μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Falafel	Canned Carrots with Salt	Recommended Dietary Allowance
Calcium	7.65% 76.5mg	3.54% 35.4mg	1000mg per day for Men 19-50 years
Copper	40.6% 0.37mg	16.4% 0.15mg	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	11.3% 0.91mg	8mg per day for Men 19-50 years
Magnesium	27.7% 116mg	2.7% 11.3mg	420mg per day for Men 19-50 years
Manganese	42.6% 0.98mg	27.7% 0.64mg	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	4.86% 34mg	700mg per day for Men 19-50 years
Potassium	24.4% 829mg	7.46% 254mg	3400mg per day for Men 19-50 years
Selenium	2.58% 1.4μg	1.03% 0.57μg	55μg per day for Men 19-50 years
Sodium	27.8% 417mg	23% 343mg	1500mg per day for Men 19-50 years
Zinc	19.3% 2.13mg	3.35% 0.37mg	11mg per day for Men 19-50 years
Water	1.33% 49g	3.56% 132g	3700g per day for Men 19-50 years

Nutrient Comparison: Falafel VS Canned Carrots with Salt per 5 oz

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

Lets compare vitamin content per 5 ounces of Falafel vs Canned Carrots with Salt:

• 5 ounces of Falafel have 8.1 times more Vitamin B1, 5.5 times more Vitamin B2, 1.9 times more Vitamin B3, 2.2 times more Vitamin B5 and 10.3 times more Vitamin B9 than Canned Carrots with Salt.
• While 5 oz of Drained Canned Carrots with Salt contain 558 times more Vitamin A and 1.7 times more Vitamin C than Home prepared Falafel.
• Both Falafel and Canned Carrots with Salt provide similar amounts of Vitamin B6 per five ounces.
• 5 ounces of Falafel have insufficient amounts of Vitamin A and Vitamin C
• 5 ounces of Canned Carrots with Salt have insufficient amounts of Vitamin B1
• Both Home prepared Falafel as well as Drained Canned Carrots with Salt have insufficient amounts of Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Falafel vs Canned Carrots with Salt:

• 5 ounces of Falafel have 2.2 times more Calcium, 2.5 times more Copper, 5.3 times more Iron, 10.3 times more Magnesium, 1.5 times more Manganese, 8 times more Phosphorus, 3.3 times more Potassium, 1.2 times more Sodium and 5.8 times more Zinc than Canned Carrots with Salt.
• While 5 oz of Drained Canned Carrots with Salt contain 2.7 times more Water than Home prepared Falafel.
• 5 ounces of Canned Carrots with Salt lack sufficient amounts of Magnesium
• Both Home prepared Falafel as well as Drained Canned Carrots with Salt lack sufficient amounts of Selenium in five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Falafel have 13.3 times more Energy, 93.7 times more Fat, 66.2 times more Saturated Fat, 10.1 times more Omega 3, 6.3 times more Omega 6, 5.7 times more Carbohydrate and 20.8 times more Protein than Canned Carrots with Salt.
• 5 ounces of Canned Carrots with Salt provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein