Comparing Nutrients in 5 ounces Falafel VS Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Falafel	16%	47%	37%
Sunflower Seeds	13%	74%	13%

Macro Nutrients

	Falafel	Sunflower Seeds	Recommended Dietary Allowance
Energy	16.3% 472kcal	28.5% 828kcal	2900kcal per day for Men 19-50 years
Fat	26% 25.2g	75% 73g	97g per day for Men 19-50 years
Saturated Fat	10.6% 3.38g	19.7% 6.3g	32g per day for Men 19-50 years
Omega 3	9.83% 0.16g	5.3% 0.085g	1.6g per day for Men 19-50 years
Omega 6	4.13% 0.7g	192% 32.7g	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	22% 28.3g	130g per day for Men 19-50 years
Sugars	NA	5.12% 3.7g	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	% 3.54g	g per day for Men 19-50 years
Fiber	NA	32% 12g	38g per day for Men 19-50 years
Protein	33.7% 19g	52.6% 29.5g	56g per day for Men 19-50 years

Vitamins

	Falafel	Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	0.16% 1.4μg	0.47% 4.25μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	17.2% 0.21mg	175% 2.1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	18% 0.24mg	38.7% 0.5mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	9.25% 1.48mg	74% 12mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.28% 0.41mg	32% 1.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	13.6% 0.18mg	147% 1.9mg	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	80.4% 322μg	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	2.2% 2mg	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	332% 50mg	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	Sunflower Seeds	Recommended Dietary Allowance
Calcium	7.65% 76.5mg	11% 111mg	1000mg per day for Men 19-50 years
Copper	40.6% 0.37mg	283% 2.55mg	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	93% 7.44mg	8mg per day for Men 19-50 years
Magnesium	27.7% 116mg	110% 461mg	420mg per day for Men 19-50 years
Manganese	42.6% 0.98mg	120% 2.76mg	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	134% 936mg	700mg per day for Men 19-50 years
Potassium	24.4% 829mg	27% 914mg	3400mg per day for Men 19-50 years
Selenium	2.58% 1.4μg	137% 75μg	55μg per day for Men 19-50 years
Sodium	27.8% 417mg	0.85% 12.8mg	1500mg per day for Men 19-50 years
Zinc	19.3% 2.13mg	64.4% 7.1mg	11mg per day for Men 19-50 years
Water	1.33% 49g	0.18% 6.7g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Falafel vs Sunflower Seeds:

• Dried Sunflower Seed Kernels contain 10.1 times more Vitamin B1, 2.1 times more Vitamin B2, 8 times more Vitamin B3, 3.9 times more Vitamin B5, 10.8 times more Vitamin B6 and 2.4 times more Vitamin B9 than Home prepared Falafel.
• Both Home prepared Falafel and Dried Sunflower Seed Kernels have similar amounts of Vitamin C per 5 oz.
• Both Home prepared Falafel as well as Dried Sunflower Seed Kernels have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Falafel vs Sunflower Seeds:

• Home prepared Falafel has 32.7 times more Sodium than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 1.4 times more Calcium, 7 times more Copper, 1.5 times more Iron, 4 times more Magnesium, 2.8 times more Manganese, 3.4 times more Phosphorus, 53 times more Selenium and 3.3 times more Zinc than Home prepared Falafel.
• Both Home prepared Falafel and Dried Sunflower Seed Kernels have similar amounts of Potassium per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Home prepared Falafel has 1.9 times more Omega 3 and 1.6 times more Carbohydrate than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 1.8 times more Energy, 2.9 times more Fat, 1.9 times more Saturated Fat, 46.6 times more Omega 6 and 1.6 times more Protein than Home prepared Falafel.
• Both Home prepared Falafel as well as Dried Sunflower Seed Kernels have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.