Comparing Nutrients in 7 ounces Falafel VS Canned Red Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Falafel	16%	47%	37%
Canned Red Kidney Beans	25%	7%	68%

Macro Nutrients

	Falafel	Canned Red Kidney Beans	Recommended Dietary Allowance
Energy	22.8% 661kcal	8.5% 246kcal	2900kcal per day for Men 19-50 years
Fat	36.4% 35.3g	2.15% 2.1g	97g per day for Men 19-50 years
Saturated Fat	14.8% 4.73g	1.12% 0.36g	32g per day for Men 19-50 years
Omega 3	13.8% 0.22g	9.05% 0.14g	1.6g per day for Men 19-50 years
Omega 6	5.78% 0.98g	1.4% 0.24g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	48.6% 63g	33% 42.6g	130g per day for Men 19-50 years
Sugars	NA	10.4% 7.54g	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	0.27% 0.2g	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	% 0.46g	g per day for Men 19-50 years
Sucrose	NA	% 6.9g	g per day for Men 19-50 years
Fiber	NA	28.7% 11g	38g per day for Men 19-50 years
Protein	47% 26.4g	28.3% 16g	56g per day for Men 19-50 years

Vitamins

	Falafel	Canned Red Kidney Beans	Recommended Dietary Allowance
Vitamin A	0.22% 2μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	24% 0.29mg	11% 0.13mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	25.3% 0.33mg	2.44% 0.032mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13% 2.07mg	5.7% 0.91mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11.6% 0.58mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	19% 0.25mg	NA	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	46% 185μg	14% 55.6μg	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	3.53% 3.18mg	0.44% 0.4mg	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

	Falafel	Canned Red Kidney Beans	Recommended Dietary Allowance
Calcium	10.7% 107mg	11.3% 113mg	1000mg per day for Men 19-50 years
Copper	57% 0.51mg	60% 0.54mg	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	85% 6.8mg	37.2% 2.98mg	8mg per day for Men 19-50 years
Magnesium	38.7% 163mg	14% 59.5mg	420mg per day for Men 19-50 years
Manganese	59.6% 1.37mg	33% 0.76mg	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	54.4% 381mg	34.3% 240mg	700mg per day for Men 19-50 years
Potassium	34% 1161mg	16% 550mg	3400mg per day for Men 19-50 years
Selenium	3.6% 2μg	5.77% 3.18μg	55μg per day for Men 19-50 years
Sodium	39% 583mg	30.6% 458mg	1500mg per day for Men 19-50 years
Zinc	27% 2.98mg	13.5% 1.5mg	11mg per day for Men 19-50 years
Water	1.86% 68.7g	3.65% 135g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Falafel vs Canned Red Kidney Beans:

• Home prepared Falafel has 2.2 times more Vitamin B1, 10.4 times more Vitamin B2, 2.3 times more Vitamin B3, 3.3 times more Vitamin B9 and 8 times more Vitamin C than Canned Red Kidney Beans, Solids.
• Both Home prepared Falafel as well as Canned Red Kidney Beans, Solids have insufficient amounts of Vitamin B12 and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Falafel vs Canned Red Kidney Beans:

• Home prepared Falafel has 2.3 times more Iron, 2.7 times more Magnesium, 1.8 times more Manganese, 1.6 times more Phosphorus, 2.1 times more Potassium, 1.3 times more Sodium and 2 times more Zinc than Canned Red Kidney Beans, Solids.
• While Canned Red Kidney Beans, Solids contain 1.6 times more Selenium and 2 times more Water than Home prepared Falafel.
• Both Home prepared Falafel and Canned Red Kidney Beans, Solids have similar amounts of Calcium and Copper per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Home prepared Falafel has 2.7 times more Energy, 17 times more Fat, 13.2 times more Saturated Fat, 1.5 times more Omega 3, 4.1 times more Omega 6, 1.5 times more Carbohydrate and 1.7 times more Protein than Canned Red Kidney Beans, Solids.
• Both Home prepared Falafel as well as Canned Red Kidney Beans, Solids have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.