Comparing Nutrients in 5 ounces Red Lentils VS Falafel

Macros Ratio

	Protein	Fat	Carbs
Red Lentils	26%	5%	69%
Falafel	16%	47%	37%

Macro Nutrients

	Red Lentils	Falafel	Recommended Dietary Allowance
Energy	17.5% 507kcal	16.3% 472kcal	2900kcal per day for Men 19-50 years
Fat	3.17% 3.08g	26% 25.2g	97g per day for Men 19-50 years
Saturated Fat	1.68% 0.54g	10.6% 3.38g	32g per day for Men 19-50 years
Omega 3	22% 0.35g	9.83% 0.16g	1.6g per day for Men 19-50 years
Omega 6	7.4% 1.26g	4.13% 0.7g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	69% 89.4g	34.7% 45g	130g per day for Men 19-50 years
Sugars	NA	NA	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	40.3% 15.3g	NA	38g per day for Men 19-50 years
Protein	60.5% 34g	33.7% 19g	56g per day for Men 19-50 years

Vitamins

	Red Lentils	Falafel	Recommended Dietary Allowance
Vitamin A	0.47% 4.25μg	0.16% 1.4μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	60.2% 0.72mg	17.2% 0.21mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	11.6% 0.15mg	18% 0.24mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13.2% 2.1mg	9.25% 1.48mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.87% 0.49mg	8.28% 0.41mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	44% 0.57mg	13.6% 0.18mg	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	72.3% 289μg	33% 132μg	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	2.68% 2.4mg	2.5% 2.27mg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Red Lentils	Falafel	Recommended Dietary Allowance
Calcium	6.8% 68mg	7.65% 76.5mg	1000mg per day for Men 19-50 years
Copper	205% 1.85mg	40.6% 0.37mg	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	131% 10.5mg	60.6% 4.85mg	8mg per day for Men 19-50 years
Magnesium	20% 83.6mg	27.7% 116mg	420mg per day for Men 19-50 years
Manganese	106% 2.43mg	42.6% 0.98mg	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	59.5% 417mg	39% 272mg	700mg per day for Men 19-50 years
Potassium	28% 947mg	24.4% 829mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	2.58% 1.4μg	55μg per day for Men 19-50 years
Sodium	0.66% 9.92mg	27.8% 417mg	1500mg per day for Men 19-50 years
Zinc	46.4% 5.1mg	19.3% 2.13mg	11mg per day for Men 19-50 years
Water	0.3% 11g	1.33% 49g	3700g per day for Men 19-50 years

Nutrient Comparison: Red Lentils VS Falafel per 5 oz

Compare the macro and micronutrient content in 5 oz of Red Lentils versus 5 oz of Falafel to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Red Lentils vs Falafel:

• 5 ounces of Red Lentils have 3.5 times more Vitamin B1, 1.4 times more Vitamin B3, 3.2 times more Vitamin B6 and 2.2 times more Vitamin B9 than Falafel.
• While 5 oz of Home prepared Falafel contain 1.6 times more Vitamin B2 than Raw Pink Or Red Lentils.
• Both Red Lentils and Falafel provide similar amounts of Vitamin B5 per five ounces.
• Both Raw Pink Or Red Lentils as well as Home prepared Falafel have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Red Lentils vs Falafel:

• 5 ounces of Red Lentils have 5.1 times more Copper, 2.2 times more Iron, 2.5 times more Manganese, 1.5 times more Phosphorus and 2.4 times more Zinc than Falafel.
• While 5 oz of Home prepared Falafel contain 1.4 times more Magnesium and 42 times more Sodium than Raw Pink Or Red Lentils.
• Both Red Lentils and Falafel contain similar levels of Calcium and Potassium per five ounces.
• Both Raw Pink Or Red Lentils as well as Home prepared Falafel lack sufficient amounts of Selenium in five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Red Lentils have 2.3 times more Omega 3, 1.8 times more Omega 6, 2 times more Carbohydrate and 1.8 times more Protein than Falafel.
• While 5 oz of Home prepared Falafel contain 8.2 times more Fat and 6.3 times more Saturated Fat than Raw Pink Or Red Lentils.
• Both Red Lentils and Falafel offer comparable quantities of Energy per five ounces.