Comparing Nutrients in 7 ounces Soymilk, original and vanilla, with added calcium, vitamins A and D VS Falafel

Macros Ratio

	Protein	Fat	Carbs
Soymilk, original and vanilla, with added calcium, vitamins A and D	24%	31%	45%
Falafel	16%	47%	37%

Macro Nutrients

	Soymilk, original and vanilla, with added calcium, vitamins A and D	Falafel	Recommended Dietary Allowance
Energy	2.94% 85.3kcal	22.8% 661kcal	2900kcal per day for Men 19-50 years
Fat	3% 2.9g	36.4% 35.3g	97g per day for Men 19-50 years
Saturated Fat	1.27% 0.41g	14.8% 4.73g	32g per day for Men 19-50 years
Omega 3	9.3% 0.15g	13.8% 0.22g	1.6g per day for Men 19-50 years
Omega 6	6.8% 1.16g	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	7.5% 9.76g	48.6% 63g	130g per day for Men 19-50 years
Sugars	10% 7.24g	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	1.04% 0.4g	NA	38g per day for Men 19-50 years
Protein	9.2% 5.16g	47% 26.4g	56g per day for Men 19-50 years

Vitamins

	Soymilk, original and vanilla, with added calcium, vitamins A and D	Falafel	Recommended Dietary Allowance
Vitamin A	12% 109μg	0.22% 2μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	4.8% 0.058mg	24% 0.29mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	28% 0.37mg	25.3% 0.33mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.27% 0.84mg	13% 2.07mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.13% 0.21mg	11.6% 0.58mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	4.73% 0.062mg	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	4.47% 18μg	46% 185μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	70.3% 1.7μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	3.53% 3.18mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	14.2% 85.3IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	1.46% 0.22mg	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

	Soymilk, original and vanilla, with added calcium, vitamins A and D	Falafel	Recommended Dietary Allowance
Calcium	24.4% 244mg	10.7% 107mg	1000mg per day for Men 19-50 years
Copper	36.4% 0.33mg	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	10.4% 0.83mg	85% 6.8mg	8mg per day for Men 19-50 years
Magnesium	7.1% 29.8mg	38.7% 163mg	420mg per day for Men 19-50 years
Manganese	5.35% 0.12mg	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	12% 85.3mg	54.4% 381mg	700mg per day for Men 19-50 years
Potassium	7.12% 242mg	34% 1161mg	3400mg per day for Men 19-50 years
Selenium	8.3% 4.56μg	3.6% 2μg	55μg per day for Men 19-50 years
Sodium	6.2% 93mg	39% 583mg	1500mg per day for Men 19-50 years
Zinc	4.7% 0.52mg	27% 2.98mg	11mg per day for Men 19-50 years
Water	4.85% 179g	1.86% 68.7g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Soymilk, original and vanilla, with added calcium, vitamins A and D vs Falafel:

• Soymilk, original and vanilla, with added calcium, vitamins A and D have 55 times more Vitamin A, more Vitamin B12 and more Vitamin D than Home prepared Falafel.
• While Home prepared Falafel contains 5 times more Vitamin B1, 2.5 times more Vitamin B3, 2.8 times more Vitamin B5, 4 times more Vitamin B6, 10.3 times more Vitamin B9 and more Vitamin C than Soymilk, original and vanilla, with added calcium, vitamins A and D.
• Both Soymilk, original and vanilla, with added calcium, vitamins A and D and Home prepared Falafel have similar amounts of Vitamin B2 per 7 oz.

Comparing minerals per 7 ounces for Soymilk, original and vanilla, with added calcium, vitamins A and D vs Falafel:

• Soymilk, original and vanilla, with added calcium, vitamins A and D have 2.3 times more Calcium, 2.3 times more Selenium and 2.6 times more Water than Home prepared Falafel.
• While Home prepared Falafel contains 1.6 times more Copper, 8.1 times more Iron, 5.5 times more Magnesium, 11.1 times more Manganese, 4.5 times more Phosphorus, 4.8 times more Potassium, 6.3 times more Sodium and 5.8 times more Zinc than Soymilk, original and vanilla, with added calcium, vitamins A and D.

Comparison of macro-nutrients per 7 ounces:

• Home prepared Falafel contains 7.7 times more Energy, 12.1 times more Fat, 11.6 times more Saturated Fat, 1.5 times more Omega 3, 6.5 times more Carbohydrate and 5.1 times more Protein than Soymilk, original and vanilla, with added calcium, vitamins A and D.
• Both Soymilk, original and vanilla, with added calcium, vitamins A and D and Home prepared Falafel have similar amounts of Omega 6 per 7 oz.
• Both Soymilk, original and vanilla, with added calcium, vitamins A and D as well as Home prepared Falafel have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.