Comparing Nutrients in 100 grams Canned Red Kidney Beans VS Falafel

Macros Ratio

	Protein	Fat	Carbs
Canned Red Kidney Beans	25%	7%	68%
Falafel	16%	47%	37%

Macro Nutrients

	Canned Red Kidney Beans	Falafel	Recommended Dietary Allowance
Energy	4.28% 124kcal	11.5% 333kcal	2900kcal per day for Men 19-50 years
Fat	1.1% 1.05g	18.4% 18g	97g per day for Men 19-50 years
Saturated Fat	0.57% 0.18g	7.45% 2.4g	32g per day for Men 19-50 years
Omega 3	4.56% 0.073g	6.94% 0.11g	1.6g per day for Men 19-50 years
Omega 6	0.71% 0.12g	2.9% 0.5g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	16.5% 21.5g	24.5% 32g	130g per day for Men 19-50 years
Sugars	5.24% 3.8g	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	0.14% 0.1g	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	% 0.23g	NA	g per day for Men 19-50 years
Sucrose	% 3.47g	NA	g per day for Men 19-50 years
Fiber	14.5% 5.5g	NA	38g per day for Men 19-50 years
Protein	14.3% 8g	23.8% 13.3g	56g per day for Men 19-50 years

Vitamins

	Canned Red Kidney Beans	Falafel	Recommended Dietary Allowance
Vitamin A	NA	0.11% 1μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	5.6% 0.067mg	12% 0.15mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	1.23% 0.016mg	12.8% 0.17mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.88% 0.46mg	6.53% 1.04mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	5.84% 0.29mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	NA	9.6% 0.13mg	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	7% 28μg	23.3% 93μg	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	0.22% 0.2mg	1.78% 1.6mg	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

	Canned Red Kidney Beans	Falafel	Recommended Dietary Allowance
Calcium	5.7% 57mg	5.4% 54mg	1000mg per day for Men 19-50 years
Copper	30.2% 0.27mg	28.7% 0.26mg	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	18.8% 1.5mg	42.8% 3.42mg	8mg per day for Men 19-50 years
Magnesium	7.14% 30mg	19.5% 82mg	420mg per day for Men 19-50 years
Manganese	16.7% 0.38mg	30% 0.69mg	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	17.3% 121mg	27.4% 192mg	700mg per day for Men 19-50 years
Potassium	8.15% 277mg	17.2% 585mg	3400mg per day for Men 19-50 years
Selenium	2.9% 1.6μg	1.8% 1μg	55μg per day for Men 19-50 years
Sodium	15.4% 231mg	19.6% 294mg	1500mg per day for Men 19-50 years
Zinc	6.8% 0.75mg	13.6% 1.5mg	11mg per day for Men 19-50 years
Water	1.84% 68g	0.94% 34.6g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Red Kidney Beans VS Falafel per 100 g

Compare the macro and micronutrient content in 100 g of Canned Red Kidney Beans versus 100 g of Falafel to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 100 grams of Canned Red Kidney Beans vs Falafel:

• 100 g of Home prepared Falafel contain 2.2 times more Vitamin B1, 10.4 times more Vitamin B2, 2.3 times more Vitamin B3 and 3.3 times more Vitamin B9 than Canned Red Kidney Beans, Solids.
• 100 grams of Canned Red Kidney Beans have insufficient amounts of Vitamin B2
• Both Canned Red Kidney Beans, Solids as well as Home prepared Falafel have insufficient amounts of Vitamin B12, Vitamin C and Vitamin D in 100 grams.

Comparing minerals per 100 grams for Canned Red Kidney Beans vs Falafel:

• 100 grams of Canned Red Kidney Beans have 1.6 times more Selenium than Falafel.
• While 100 g of Home prepared Falafel contain 2.3 times more Iron, 2.7 times more Magnesium, 1.8 times more Manganese, 1.6 times more Phosphorus, 2.1 times more Potassium, 1.3 times more Sodium and 2 times more Zinc than Canned Red Kidney Beans, Solids.
• Both Canned Red Kidney Beans and Falafel contain similar levels of Calcium and Copper per 100 grams.
• 100 grams of Falafel lack sufficient amounts of Selenium

Comparison of macro-nutrients per 100 grams:

• 100 g of Home prepared Falafel contain 2.7 times more Energy, 17 times more Fat, 13.2 times more Saturated Fat, 1.5 times more Omega 3, 4.1 times more Omega 6, 1.5 times more Carbohydrate and 1.7 times more Protein than Canned Red Kidney Beans, Solids.
• 100 grams of Canned Red Kidney Beans provide inadequate amounts of Omega 6