Comparing Nutrients in 5 ounces Falafel VS Soymilk, original and vanilla, with added calcium, vitamins A and D

Macros Ratio

	Protein	Fat	Carbs
Falafel	16%	47%	37%
Soymilk, original and vanilla, with added calcium, vitamins A and D	24%	31%	45%

Macro Nutrients

	Falafel	Soymilk, original and vanilla, with added calcium, vitamins A and D	Recommended Dietary Allowance
Energy	16.3% 472kcal	2.1% 61kcal	2900kcal per day for Men 19-50 years
Fat	26% 25.2g	2.15% 2.1g	97g per day for Men 19-50 years
Saturated Fat	10.6% 3.38g	0.91% 0.29g	32g per day for Men 19-50 years
Omega 3	9.83% 0.16g	6.64% 0.11g	1.6g per day for Men 19-50 years
Omega 6	4.13% 0.7g	4.87% 0.83g	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	5.36% 6.97g	130g per day for Men 19-50 years
Sugars	NA	7.14% 5.17g	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	0.75% 0.28g	38g per day for Men 19-50 years
Protein	33.7% 19g	6.6% 3.7g	56g per day for Men 19-50 years

Vitamins

	Falafel	Soymilk, original and vanilla, with added calcium, vitamins A and D	Recommended Dietary Allowance
Vitamin A	0.16% 1.4μg	8.66% 78μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	17.2% 0.21mg	3.43% 0.041mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	18% 0.24mg	20% 0.26mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	9.25% 1.48mg	3.77% 0.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.28% 0.41mg	2.95% 0.15mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	13.6% 0.18mg	3.4% 0.044mg	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	50.2% 1.2μg	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	10% 61IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	1.04% 0.16mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	3.54% 4.25μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Falafel	Soymilk, original and vanilla, with added calcium, vitamins A and D	Recommended Dietary Allowance
Calcium	7.65% 76.5mg	17.4% 174mg	1000mg per day for Men 19-50 years
Copper	40.6% 0.37mg	26% 0.23mg	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	7.44% 0.6mg	8mg per day for Men 19-50 years
Magnesium	27.7% 116mg	5.06% 21.3mg	420mg per day for Men 19-50 years
Manganese	42.6% 0.98mg	3.82% 0.088mg	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	8.7% 61mg	700mg per day for Men 19-50 years
Potassium	24.4% 829mg	5.1% 173mg	3400mg per day for Men 19-50 years
Selenium	2.58% 1.4μg	5.93% 3.26μg	55μg per day for Men 19-50 years
Sodium	27.8% 417mg	4.44% 66.6mg	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	3.46% 128g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Falafel vs Soymilk, original and vanilla, with added calcium, vitamins A and D:

• Home prepared Falafel has 5 times more Vitamin B1, 2.5 times more Vitamin B3, 2.8 times more Vitamin B5, 4 times more Vitamin B6, 10.3 times more Vitamin B9 and more Vitamin C than Soymilk, original and vanilla, with added calcium, vitamins A and D.
• While Soymilk, original and vanilla, with added calcium, vitamins A and D contain 55 times more Vitamin A, more Vitamin B12 and more Vitamin D than Home prepared Falafel.
• Both Home prepared Falafel and Soymilk, original and vanilla, with added calcium, vitamins A and D have similar amounts of Vitamin B2 per 5 oz.

Comparing minerals per 5 ounces for Falafel vs Soymilk, original and vanilla, with added calcium, vitamins A and D:

• Home prepared Falafel has 1.6 times more Copper, 8.1 times more Iron, 5.5 times more Magnesium, 11.1 times more Manganese, 4.5 times more Phosphorus, 4.8 times more Potassium, 6.3 times more Sodium and 5.8 times more Zinc than Soymilk, original and vanilla, with added calcium, vitamins A and D.
• While Soymilk, original and vanilla, with added calcium, vitamins A and D contain 2.3 times more Calcium, 2.3 times more Selenium and 2.6 times more Water than Home prepared Falafel.

Comparison of macro-nutrients per 5 ounces:

• Home prepared Falafel has 7.7 times more Energy, 12.1 times more Fat, 11.6 times more Saturated Fat, 1.5 times more Omega 3, 6.5 times more Carbohydrate and 5.1 times more Protein than Soymilk, original and vanilla, with added calcium, vitamins A and D.
• Both Home prepared Falafel and Soymilk, original and vanilla, with added calcium, vitamins A and D have similar amounts of Omega 6 per 5 oz.
• Both Home prepared Falafel as well as Soymilk, original and vanilla, with added calcium, vitamins A and D have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.