Comparing Nutrients in 7 ounces Hummus VS Falafel

Macros Ratio

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

Macro Nutrients

	Hummus	Falafel	Recommended Dietary Allowance
Energy	12% 351kcal	22.8% 661kcal	2900kcal per day for Men 19-50 years
Fat	17.6% 17g	36.4% 35.3g	97g per day for Men 19-50 years
Saturated Fat	7.08% 2.26g	14.8% 4.73g	32g per day for Men 19-50 years
Omega 3	9.18% 0.15g	13.8% 0.22g	1.6g per day for Men 19-50 years
Omega 6	23.8% 4.04g	5.78% 0.98g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	30.7% 40g	48.6% 63g	130g per day for Men 19-50 years
Sugars	0.74% 0.54g	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	21% 7.94g	NA	38g per day for Men 19-50 years
Protein	17.2% 9.64g	47% 26.4g	56g per day for Men 19-50 years

Vitamins

	Hummus	Falafel	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.22% 2μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	14.7% 0.18mg	24% 0.29mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.94% 0.1mg	25.3% 0.33mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.95% 0.79mg	13% 2.07mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11.4% 0.57mg	11.6% 0.58mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	61% 0.79mg	19% 0.25mg	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	29.3% 117μg	46% 185μg	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	17.4% 15.7mg	3.53% 3.18mg	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	9.92% 1.5mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.96% 5.95μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Hummus	Falafel	Recommended Dietary Allowance
Calcium	9.72% 97mg	10.7% 107mg	1000mg per day for Men 19-50 years
Copper	49.4% 0.44mg	57% 0.51mg	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	38.7% 3.1mg	85% 6.8mg	8mg per day for Men 19-50 years
Magnesium	13.7% 57.5mg	38.7% 163mg	420mg per day for Men 19-50 years
Manganese	49% 1.13mg	59.6% 1.37mg	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% 218mg	54.4% 381mg	700mg per day for Men 19-50 years
Potassium	10% 343mg	34% 1161mg	3400mg per day for Men 19-50 years
Selenium	8.66% 4.76μg	3.6% 2μg	55μg per day for Men 19-50 years
Sodium	32% 480mg	39% 583mg	1500mg per day for Men 19-50 years
Zinc	19.7% 2.16mg	27% 2.98mg	11mg per day for Men 19-50 years
Water	3.48% 129g	1.86% 68.7g	3700g per day for Men 19-50 years

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

• Home Prepared Hummus have 3.2 times more Vitamin B6 and 4.9 times more Vitamin C than Home prepared Falafel.
• While Home prepared Falafel contains 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.
• Both Home Prepared Hummus and Home prepared Falafel have similar amounts of Vitamin B5 per 7 oz.
• Both Home Prepared Hummus as well as Home prepared Falafel have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Hummus vs Falafel:

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

Comparison of macro-nutrients per 7 ounces:

• Home Prepared Hummus have 4.1 times more Omega 6 than Home prepared Falafel.
• While Home prepared Falafel contains 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.
• Both Home Prepared Hummus as well as Home prepared Falafel have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.