Comparing Nutrients in 5 ounces Falafel VS Roasted Almonds

Macros Ratio

	Protein	Fat	Carbs
Falafel	16%	47%	37%
Roasted Almonds	13%	74%	13%

Macro Nutrients

	Falafel	Roasted Almonds	Recommended Dietary Allowance
Energy	16.3% 472kcal	29.2% 848kcal	2900kcal per day for Men 19-50 years
Fat	26% 25.2g	76.8% 74.5g	97g per day for Men 19-50 years
Saturated Fat	10.6% 3.38g	18% 5.8g	32g per day for Men 19-50 years
Omega 3	9.83% 0.16g	0.89% 0.014g	1.6g per day for Men 19-50 years
Omega 6	4.13% 0.7g	108% 18.3g	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% 29.8g	130g per day for Men 19-50 years
Sugars	NA	9.5% 6.9g	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	0.02% 0.014g	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	% 0.014g	g per day for Men 19-50 years
Sucrose	NA	% 6.73g	g per day for Men 19-50 years
Fiber	NA	40.7% 15.5g	38g per day for Men 19-50 years
Protein	33.7% 19g	53% 29.7g	56g per day for Men 19-50 years

Vitamins

	Falafel	Roasted Almonds	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	9.1% 0.11mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	18% 0.24mg	131% 1.7mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	9.25% 1.48mg	32.2% 5.16mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.28% 0.41mg	9.1% 0.46mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	13.6% 0.18mg	15% 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	33% 132μg	19.5% 78μg	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% 0mg	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	226% 34mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Falafel	Roasted Almonds	Recommended Dietary Allowance
Calcium	7.65% 76.5mg	38% 380mg	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	66% 5.3mg	8mg per day for Men 19-50 years
Magnesium	27.7% 116mg	94% 395mg	420mg per day for Men 19-50 years
Manganese	42.6% 0.98mg	138% 3.16mg	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	95% 668mg	700mg per day for Men 19-50 years
Potassium	24.4% 829mg	29.7% 1011mg	3400mg per day for Men 19-50 years
Selenium	2.58% 1.4μg	5.15% 2.83μg	55μg per day for Men 19-50 years
Sodium	27.8% 417mg	0.28% 4.25mg	1500mg per day for Men 19-50 years
Zinc	19.3% 2.13mg	42.7% 4.7mg	11mg per day for Men 19-50 years
Water	1.33% 49g	0.092% 3.4g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Falafel vs Roasted Almonds:

• Home prepared Falafel has 1.9 times more Vitamin B1, 1.7 times more Vitamin B9 and more Vitamin C than Dry Roasted Almonds.
• While Dry Roasted Almonds contain 7.2 times more Vitamin B2 and 3.5 times more Vitamin B3 than Home prepared Falafel.
• Both Home prepared Falafel and Dry Roasted Almonds have similar amounts of Vitamin B5 and Vitamin B6 per 5 oz.
• Both Home prepared Falafel as well as Dry Roasted Almonds have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Falafel vs Roasted Almonds:

• Home prepared Falafel has 98 times more Sodium than Dry Roasted Almonds.
• While Dry Roasted Almonds contain 5 times more Calcium, 4.3 times more Copper, 3.4 times more Magnesium, 3.2 times more Manganese, 2.5 times more Phosphorus, 2 times more Selenium and 2.2 times more Zinc than Home prepared Falafel.
• Both Home prepared Falafel and Dry Roasted Almonds have similar amounts of Iron and Potassium per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Home prepared Falafel has 11.1 times more Omega 3 and 1.5 times more Carbohydrate than Dry Roasted Almonds.
• While Dry Roasted Almonds contain 1.8 times more Energy, 3 times more Fat, 1.7 times more Saturated Fat, 26.2 times more Omega 6 and 1.6 times more Protein than Home prepared Falafel.
• Both Home prepared Falafel as well as Dry Roasted Almonds have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.