Comparing Nutrients in 7 ounces Falafel VS Hummus

Macros Ratio

	Protein	Fat	Carbs
Falafel	16%	47%	37%
Hummus	11%	44%	45%

Macro Nutrients

	Falafel	Hummus	Recommended Dietary Allowance
Energy	22.8% 661kcal	12% 351kcal	2900kcal per day for Men 19-50 years
Fat	36.4% 35.3g	17.6% 17g	97g per day for Men 19-50 years
Saturated Fat	14.8% 4.73g	7.08% 2.26g	32g per day for Men 19-50 years
Omega 3	13.8% 0.22g	9.18% 0.15g	1.6g per day for Men 19-50 years
Omega 6	5.78% 0.98g	23.8% 4.04g	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	30.7% 40g	130g per day for Men 19-50 years
Sugars	NA	0.74% 0.54g	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	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	21% 7.94g	38g per day for Men 19-50 years
Protein	47% 26.4g	17.2% 9.64g	56g per day for Men 19-50 years

Vitamins

	Falafel	Hummus	Recommended Dietary Allowance
Vitamin A	0.22% 2μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	24% 0.29mg	14.7% 0.18mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	25.3% 0.33mg	7.94% 0.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13% 2.07mg	4.95% 0.79mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11.6% 0.58mg	11.4% 0.57mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	19% 0.25mg	61% 0.79mg	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	29.3% 117μg	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	17.4% 15.7mg	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	9.92% 1.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	4.96% 5.95μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Falafel	Hummus	Recommended Dietary Allowance
Calcium	10.7% 107mg	9.72% 97mg	1000mg per day for Men 19-50 years
Copper	57% 0.51mg	49.4% 0.44mg	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	38.7% 3.1mg	8mg per day for Men 19-50 years
Magnesium	38.7% 163mg	13.7% 57.5mg	420mg per day for Men 19-50 years
Manganese	59.6% 1.37mg	49% 1.13mg	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	31% 218mg	700mg per day for Men 19-50 years
Potassium	34% 1161mg	10% 343mg	3400mg per day for Men 19-50 years
Selenium	3.6% 2μg	8.66% 4.76μg	55μg per day for Men 19-50 years
Sodium	39% 583mg	32% 480mg	1500mg per day for Men 19-50 years
Zinc	27% 2.98mg	19.7% 2.16mg	11mg per day for Men 19-50 years
Water	1.86% 68.7g	3.48% 129g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Falafel vs Hummus:

• Home prepared Falafel has 1.6 times more Vitamin B1, 3.2 times more Vitamin B2, 2.6 times more Vitamin B3 and 1.6 times more Vitamin B9 than Home Prepared Hummus.
• While Home Prepared Hummus contain 3.2 times more Vitamin B6 and 4.9 times more Vitamin C than Home prepared Falafel.
• Both Home prepared Falafel and Home Prepared Hummus have similar amounts of Vitamin B5 per 7 oz.
• Both Home prepared Falafel as well as Home Prepared Hummus have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Falafel vs Hummus:

• Home prepared Falafel has 2.2 times more Iron, 2.8 times more Magnesium, 1.2 times more Manganese, 1.7 times more Phosphorus, 3.4 times more Potassium, 1.2 times more Sodium and 1.4 times more Zinc than Home Prepared Hummus.
• While Home Prepared Hummus contain 2.4 times more Selenium and 1.9 times more Water than Home prepared Falafel.
• Both Home prepared Falafel and Home Prepared Hummus have similar amounts of Calcium and Copper per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Home prepared Falafel has 1.9 times more Energy, 2.1 times more Fat, 2.1 times more Saturated Fat, 1.5 times more Omega 3, 1.6 times more Carbohydrate and 2.7 times more Protein than Home Prepared Hummus.
• While Home Prepared Hummus contain 4.1 times more Omega 6 than Home prepared Falafel.
• Both Home prepared Falafel as well as Home Prepared Hummus have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.