Comparing Nutrients in 7 ounces Falafel VS Red Lentils

Macros Ratio

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

Macro Nutrients

	Falafel	Red Lentils	Recommended Dietary Allowance
Energy	22.8% 661kcal	24.5% 710kcal	2900kcal per day for Men 19-50 years
Fat	36.4% 35.3g	4.44% 4.3g	97g per day for Men 19-50 years
Saturated Fat	14.8% 4.73g	2.35% 0.75g	32g per day for Men 19-50 years
Omega 3	13.8% 0.22g	31% 0.5g	1.6g per day for Men 19-50 years
Omega 6	5.78% 0.98g	10.3% 1.76g	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	96% 125g	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	56.4% 21.4g	38g per day for Men 19-50 years
Protein	47% 26.4g	84.7% 47.4g	56g per day for Men 19-50 years

Vitamins

	Falafel	Red Lentils	Recommended Dietary Allowance
Vitamin A	0.22% 2μg	0.66% 5.95μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	24% 0.29mg	84.3% 1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	25.3% 0.33mg	16% 0.21mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13% 2.07mg	18.5% 2.97mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11.6% 0.58mg	14% 0.69mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	19% 0.25mg	61.5% 0.8mg	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	101% 405μg	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	3.75% 3.37mg	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	Red Lentils	Recommended Dietary Allowance
Calcium	10.7% 107mg	9.53% 95mg	1000mg per day for Men 19-50 years
Copper	57% 0.51mg	287% 2.6mg	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	183% 14.7mg	8mg per day for Men 19-50 years
Magnesium	38.7% 163mg	28% 117mg	420mg per day for Men 19-50 years
Manganese	59.6% 1.37mg	148% 3.4mg	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	83.3% 583mg	700mg per day for Men 19-50 years
Potassium	34% 1161mg	39% 1326mg	3400mg per day for Men 19-50 years
Selenium	3.6% 2μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	39% 583mg	0.93% 14mg	1500mg per day for Men 19-50 years
Zinc	27% 2.98mg	65% 7.14mg	11mg per day for Men 19-50 years
Water	1.86% 68.7g	0.42% 15.5g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Falafel vs Red Lentils:

• Home prepared Falafel has 1.6 times more Vitamin B2 than Raw Pink Or Red Lentils.
• While Raw Pink Or Red Lentils contain 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 Home prepared Falafel.
• Both Home prepared Falafel and Raw Pink Or Red Lentils have similar amounts of Vitamin B5 and Vitamin C per 7 oz.
• Both Home prepared Falafel as well as Raw Pink Or Red Lentils have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Falafel vs Red Lentils:

• Home prepared Falafel has 1.4 times more Magnesium, more Selenium and 42 times more Sodium than Raw Pink Or Red Lentils.
• While Raw Pink Or Red Lentils contain 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 Home prepared Falafel.
• Both Home prepared Falafel and Raw Pink Or Red Lentils have similar amounts of Calcium and Potassium per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Home prepared Falafel has 8.2 times more Fat and 6.3 times more Saturated Fat than Raw Pink Or Red Lentils.
• While Raw Pink Or Red Lentils contain 2.3 times more Omega 3, 1.8 times more Omega 6, 2 times more Carbohydrate and 1.8 times more Protein than Home prepared Falafel.
• Both Home prepared Falafel and Raw Pink Or Red Lentils have similar amounts of Energy per 7 oz.
• Both Home prepared Falafel as well as Raw Pink Or Red Lentils have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.