Comparing Nutrients in 7 ounces Boiled Winged Beans VS Falafel

Macros Ratio

	Protein	Fat	Carbs
Boiled Winged Beans	27%	34%	39%
Falafel	16%	47%	37%

Macro Nutrients

	Boiled Winged Beans	Falafel	Recommended Dietary Allowance
Energy	10% 292kcal	22.8% 661kcal	2900kcal per day for Men 19-50 years
Fat	12% 11.6g	36.4% 35.3g	97g per day for Men 19-50 years
Saturated Fat	5.1% 1.64g	14.8% 4.73g	32g per day for Men 19-50 years
Omega 3	11.7% 0.19g	13.8% 0.22g	1.6g per day for Men 19-50 years
Omega 6	17% 2.9g	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	23% 29.6g	48.6% 63g	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	NA	38g per day for Men 19-50 years
Protein	37.6% 21g	47% 26.4g	56g per day for Men 19-50 years

Vitamins

	Boiled Winged Beans	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	48.8% 0.59mg	24% 0.29mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	19.7% 0.26mg	25.3% 0.33mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	10.3% 1.65mg	13% 2.07mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.2% 0.31mg	11.6% 0.58mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	7.17% 0.093mg	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	4.96% 20μg	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	0% 0mg	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	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

	Boiled Winged Beans	Falafel	Recommended Dietary Allowance
Calcium	28% 282mg	10.7% 107mg	1000mg per day for Men 19-50 years
Copper	170% 1.53mg	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	107% 8.6mg	85% 6.8mg	8mg per day for Men 19-50 years
Magnesium	25.5% 107mg	38.7% 163mg	420mg per day for Men 19-50 years
Manganese	103% 2.38mg	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	43.4% 304mg	54.4% 381mg	700mg per day for Men 19-50 years
Potassium	16.3% 556mg	34% 1161mg	3400mg per day for Men 19-50 years
Selenium	10.5% 5.75μg	3.6% 2μg	55μg per day for Men 19-50 years
Sodium	1.7% 25.8mg	39% 583mg	1500mg per day for Men 19-50 years
Zinc	26% 2.86mg	27% 2.98mg	11mg per day for Men 19-50 years
Water	3.6% 133g	1.86% 68.7g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Boiled Winged Beans vs Falafel:

• Boiled Winged Beans have 2 times more Vitamin B1 than Home prepared Falafel.
• While Home prepared Falafel contains 1.3 times more Vitamin B2, 1.3 times more Vitamin B3, 1.9 times more Vitamin B5, 2.7 times more Vitamin B6, 9.3 times more Vitamin B9 and more Vitamin C than Boiled Winged Beans.
• Both Boiled Winged Beans 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 Boiled Winged Beans vs Falafel:

• Boiled Winged Beans have 2.6 times more Calcium, 3 times more Copper, 1.3 times more Iron, 1.7 times more Manganese, 2.9 times more Selenium and 1.9 times more Water than Home prepared Falafel.
• While Home prepared Falafel contains 1.5 times more Magnesium, 1.3 times more Phosphorus, 2.1 times more Potassium and 22.6 times more Sodium than Boiled Winged Beans.
• Both Boiled Winged Beans and Home prepared Falafel have similar amounts of Zinc per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Boiled Winged Beans have 2.9 times more Omega 6 than Home prepared Falafel.
• While Home prepared Falafel contains 2.3 times more Energy, 3 times more Fat, 2.9 times more Saturated Fat, 2.1 times more Carbohydrate and 1.3 times more Protein than Boiled Winged Beans.
• Both Boiled Winged Beans and Home prepared Falafel have similar amounts of Omega 3 per 7 oz.
• Both Boiled Winged Beans as well as Home prepared Falafel have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.