Comparing Nutrients in 7 ounces Winged Beans VS Falafel

Macros Ratio

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

Macro Nutrients

	Winged Beans	Falafel	Recommended Dietary Allowance
Energy	28% 812kcal	22.8% 661kcal	2900kcal per day for Men 19-50 years
Fat	33.4% 32.4g	36.4% 35.3g	97g per day for Men 19-50 years
Saturated Fat	14.3% 4.57g	14.8% 4.73g	32g per day for Men 19-50 years
Omega 3	32.5% 0.52g	13.8% 0.22g	1.6g per day for Men 19-50 years
Omega 6	47.5% 8.07g	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	63.7% 82.8g	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	135% 51.4g	NA	38g per day for Men 19-50 years
Protein	105% 59g	47% 26.4g	56g per day for Men 19-50 years

Vitamins

	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	170% 2.04mg	24% 0.29mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	68.7% 0.89mg	25.3% 0.33mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	38.3% 6.13mg	13% 2.07mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	31.6% 1.58mg	11.6% 0.58mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	26.7% 0.35mg	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	22.3% 89.3μg	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

	Winged Beans	Falafel	Recommended Dietary Allowance
Calcium	87.3% 873mg	10.7% 107mg	1000mg per day for Men 19-50 years
Copper	635% 5.7mg	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	333% 26.7mg	85% 6.8mg	8mg per day for Men 19-50 years
Magnesium	84.6% 355mg	38.7% 163mg	420mg per day for Men 19-50 years
Manganese	321% 7.4mg	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	128% 895mg	54.4% 381mg	700mg per day for Men 19-50 years
Potassium	57% 1939mg	34% 1161mg	3400mg per day for Men 19-50 years
Selenium	29.6% 16.3μg	3.6% 2μg	55μg per day for Men 19-50 years
Sodium	5.03% 75.4mg	39% 583mg	1500mg per day for Men 19-50 years
Zinc	81% 8.9mg	27% 2.98mg	11mg per day for Men 19-50 years
Water	0.45% 16.6g	1.86% 68.7g	3700g per day for Men 19-50 years

Nutrient Comparison: Winged Beans VS Falafel per 7 oz

Compare the macro and micronutrient content in 7 oz of Winged Beans versus 7 oz of Falafel to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 7 ounces of Winged Beans have 7.1 times more Vitamin B1, 2.7 times more Vitamin B2, 3 times more Vitamin B3, 2.7 times more Vitamin B5 and 1.4 times more Vitamin B6 than Falafel.
• While 7 oz of Home prepared Falafel contain 2.1 times more Vitamin B9 than Raw Winged Beans.
• Both Raw Winged Beans as well as Home prepared Falafel have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Winged Beans vs Falafel:

• 7 ounces of Winged Beans have 8.1 times more Calcium, 11.2 times more Copper, 3.9 times more Iron, 2.2 times more Magnesium, 5.4 times more Manganese, 2.3 times more Phosphorus, 1.7 times more Potassium, 8.2 times more Selenium and 3 times more Zinc than Falafel.
• While 7 oz of Home prepared Falafel contain 7.7 times more Sodium than Raw Winged Beans.
• 7 ounces of Falafel lack sufficient amounts of Selenium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Winged Beans have 1.2 times more Energy, 2.4 times more Omega 3, 8.2 times more Omega 6, 1.3 times more Carbohydrate and 2.2 times more Protein than Falafel.
• Both Winged Beans and Falafel offer comparable quantities of Fat and Saturated Fat per seven ounces.