Comparing Nutrients in 5 ounces Boiled Winged Beans VS Falafel

Macros Ratio

	Protein	Fat	Carbs
Boiled Winged Beans	27%	34%	39%
Falafel	16%	47%	37%

Macro Nutrients

	Boiled Winged Beans	Falafel	Recommended Dietary Allowance
Energy	7.2% 208kcal	16.3% 472kcal	2900kcal per day for Men 19-50 years
Fat	8.53% 8.28g	26% 25.2g	97g per day for Men 19-50 years
Saturated Fat	3.65% 1.17g	10.6% 3.38g	32g per day for Men 19-50 years
Omega 3	8.33% 0.13g	9.83% 0.16g	1.6g per day for Men 19-50 years
Omega 6	12% 2.07g	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	16.3% 21g	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	NA	NA	38g per day for Men 19-50 years
Protein	27% 15g	33.7% 19g	56g per day for Men 19-50 years

Vitamins

	Boiled Winged Beans	Falafel	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.16% 1.4μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	35% 0.42mg	17.2% 0.21mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14% 0.18mg	18% 0.24mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.35% 1.18mg	9.25% 1.48mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.42% 0.22mg	8.28% 0.41mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	5.12% 0.067mg	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	3.54% 14μg	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	0% 0mg	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

	Boiled Winged Beans	Falafel	Recommended Dietary Allowance
Calcium	20% 201mg	7.65% 76.5mg	1000mg per day for Men 19-50 years
Copper	122% 1.1mg	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	76.7% 6.14mg	60.6% 4.85mg	8mg per day for Men 19-50 years
Magnesium	18.2% 76.5mg	27.7% 116mg	420mg per day for Men 19-50 years
Manganese	74% 1.7mg	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	31% 217mg	39% 272mg	700mg per day for Men 19-50 years
Potassium	11.7% 397mg	24.4% 829mg	3400mg per day for Men 19-50 years
Selenium	7.47% 4.1μg	2.58% 1.4μg	55μg per day for Men 19-50 years
Sodium	1.23% 18.4mg	27.8% 417mg	1500mg per day for Men 19-50 years
Zinc	18.6% 2.04mg	19.3% 2.13mg	11mg per day for Men 19-50 years
Water	2.57% 95g	1.33% 49g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Boiled Winged Beans vs Falafel:

• Boiled Winged Beans have 2 times more Vitamin B1 than Home prepared Falafel.
• While Home prepared Falafel contains 1.3 times more Vitamin B2, 1.3 times more Vitamin B3, 1.9 times more Vitamin B5, 2.7 times more Vitamin B6, 9.3 times more Vitamin B9 and more Vitamin C than Boiled Winged Beans.
• Both Boiled Winged Beans as well as Home prepared Falafel have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Boiled Winged Beans vs Falafel:

• Boiled Winged Beans have 2.6 times more Calcium, 3 times more Copper, 1.3 times more Iron, 1.7 times more Manganese, 2.9 times more Selenium and 1.9 times more Water than Home prepared Falafel.
• While Home prepared Falafel contains 1.5 times more Magnesium, 1.3 times more Phosphorus, 2.1 times more Potassium and 22.6 times more Sodium than Boiled Winged Beans.
• Both Boiled Winged Beans and Home prepared Falafel have similar amounts of Zinc per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Boiled Winged Beans have 2.9 times more Omega 6 than Home prepared Falafel.
• While Home prepared Falafel contains 2.3 times more Energy, 3 times more Fat, 2.9 times more Saturated Fat, 2.1 times more Carbohydrate and 1.3 times more Protein than Boiled Winged Beans.
• Both Boiled Winged Beans and Home prepared Falafel have similar amounts of Omega 3 per 5 oz.
• Both Boiled Winged Beans as well as Home prepared Falafel have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.