Comparing Nutrients in 5 ounces Falafel VS Oil Roasted Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Falafel	16%	47%	37%
Oil Roasted Sunflower Seeds	13%	73%	14%

Macro Nutrients

	Falafel	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	16.3% 472kcal	29% 839kcal	2900kcal per day for Men 19-50 years
Fat	26% 25.2g	75% 72.7g	97g per day for Men 19-50 years
Saturated Fat	10.6% 3.38g	31.3% 10g	32g per day for Men 19-50 years
Omega 3	9.83% 0.16g	7.18% 0.11g	1.6g per day for Men 19-50 years
Omega 6	4.13% 0.7g	285% 48.5g	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	25% 32.4g	130g per day for Men 19-50 years
Sugars	NA	6.1% 4.4g	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% 0g	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	% 1.05g	g per day for Men 19-50 years
Sucrose	NA	% 3.36g	g per day for Men 19-50 years
Fiber	NA	39.5% 15g	38g per day for Men 19-50 years
Protein	33.7% 19g	50.8% 28.4g	56g per day for Men 19-50 years

Vitamins

	Falafel	Oil Roasted Sunflower Seeds	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	37.8% 0.45mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	18% 0.24mg	30.5% 0.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	9.25% 1.48mg	36.6% 5.85mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.28% 0.41mg	197% 9.84mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	13.6% 0.18mg	86.4% 1.12mg	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	83% 332μg	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	1.73% 1.56mg	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	343% 51.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	3.66% 4.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Falafel	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	7.65% 76.5mg	12.3% 123mg	1000mg per day for Men 19-50 years
Copper	40.6% 0.37mg	284% 2.56mg	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	76% 6.07mg	8mg per day for Men 19-50 years
Magnesium	27.7% 116mg	43% 180mg	420mg per day for Men 19-50 years
Manganese	42.6% 0.98mg	128% 2.95mg	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	231% 1615mg	700mg per day for Men 19-50 years
Potassium	24.4% 829mg	20% 685mg	3400mg per day for Men 19-50 years
Selenium	2.58% 1.4μg	202% 111μg	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	67% 7.4mg	11mg per day for Men 19-50 years
Water	1.33% 49g	0.059% 2.2g	3700g per day for Men 19-50 years

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

• Home prepared Falafel has 1.5 times more Vitamin C than Oil Roasted Sunflower Seed Kernels.
• While Oil Roasted Sunflower Seed Kernels contain 2.2 times more Vitamin B1, 1.7 times more Vitamin B2, 4 times more Vitamin B3, 23.8 times more Vitamin B5, 6.3 times more Vitamin B6 and 2.5 times more Vitamin B9 than Home prepared Falafel.
• Both Home prepared Falafel as well as Oil Roasted 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 Oil Roasted Sunflower Seeds:

• Home prepared Falafel has 1.2 times more Potassium and 98 times more Sodium than Oil Roasted Sunflower Seed Kernels.
• While Oil Roasted Sunflower Seed Kernels contain 1.6 times more Calcium, 7 times more Copper, 1.3 times more Iron, 1.5 times more Magnesium, 3 times more Manganese, 5.9 times more Phosphorus, 78.2 times more Selenium and 3.5 times more Zinc than Home prepared Falafel.

Comparison of macro-nutrients per 5 ounces:

• Home prepared Falafel has 1.4 times more Omega 3 and 1.4 times more Carbohydrate than Oil Roasted Sunflower Seed Kernels.
• While Oil Roasted Sunflower Seed Kernels contain 1.8 times more Energy, 2.9 times more Fat, 3 times more Saturated Fat, 69.1 times more Omega 6 and 1.5 times more Protein than Home prepared Falafel.
• Both Home prepared Falafel as well as Oil Roasted Sunflower Seed Kernels have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.