Comparing Nutrients in 100 grams Falafel VS Baked Potato Flesh

Macros Ratio

	Protein	Fat	Carbs
Falafel	16%	47%	37%
Baked Potato Flesh	8%	1%	91%

Macro Nutrients

	Falafel	Baked Potato Flesh	Recommended Dietary Allowance
Energy	11.5% 333kcal	3.2% 93kcal	2900kcal per day for Men 19-50 years
Fat	18.4% 18g	0.1% 0.1g	97g per day for Men 19-50 years
Saturated Fat	7.45% 2.4g	0.081% 0.026g	32g per day for Men 19-50 years
Omega 3	6.94% 0.11g	0.63% 0.01g	1.6g per day for Men 19-50 years
Omega 6	2.9% 0.5g	0.19% 0.032g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	24.5% 32g	16.6% 21.6g	130g per day for Men 19-50 years
Sugars	NA	2.34% 1.7g	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	3.95% 1.5g	38g per day for Men 19-50 years
Protein	23.8% 13.3g	3.5% 1.96g	56g per day for Men 19-50 years

Vitamins

	Falafel	Baked Potato Flesh	Recommended Dietary Allowance
Vitamin A	0.11% 1μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	12% 0.15mg	8.75% 0.11mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	12.8% 0.17mg	1.6% 0.021mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.53% 1.04mg	8.7% 1.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.84% 0.29mg	11% 0.56mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	9.6% 0.13mg	23% 0.3mg	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	23.3% 93μg	2.25% 9μg	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	1.78% 1.6mg	14.2% 13mg	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	0.27% 0.04mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0.25% 0.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Falafel	Baked Potato Flesh	Recommended Dietary Allowance
Calcium	5.4% 54mg	0.5% 5mg	1000mg per day for Men 19-50 years
Copper	28.7% 0.26mg	24% 0.22mg	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	42.8% 3.42mg	4.38% 0.35mg	8mg per day for Men 19-50 years
Magnesium	19.5% 82mg	5.95% 25mg	420mg per day for Men 19-50 years
Manganese	30% 0.69mg	7% 0.16mg	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	27.4% 192mg	7.14% 50mg	700mg per day for Men 19-50 years
Potassium	17.2% 585mg	11.5% 391mg	3400mg per day for Men 19-50 years
Selenium	1.8% 1μg	0.55% 0.3μg	55μg per day for Men 19-50 years
Sodium	19.6% 294mg	0.33% 5mg	1500mg per day for Men 19-50 years
Zinc	13.6% 1.5mg	2.64% 0.29mg	11mg per day for Men 19-50 years
Water	0.94% 34.6g	2.04% 75.4g	3700g per day for Men 19-50 years

Nutrient Comparison: Falafel VS Baked Potato Flesh per 100 g

Compare the macro and micronutrient content in 100 g of Falafel versus 100 g of Baked Potato Flesh to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 100 grams of Falafel vs Baked Potato Flesh:

• 100 grams of Falafel have 1.4 times more Vitamin B1, 7.9 times more Vitamin B2 and 10.3 times more Vitamin B9 than Baked Potato Flesh.
• While 100 g of Baked Potatoes Flesh no Salt contain 1.3 times more Vitamin B3, 1.9 times more Vitamin B5, 2.4 times more Vitamin B6 and 8 times more Vitamin C than Home prepared Falafel.
• 100 grams of Falafel have insufficient amounts of Vitamin C
• 100 grams of Baked Potato Flesh have insufficient amounts of Vitamin B2
• Both Home prepared Falafel as well as Baked Potatoes Flesh no Salt have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 100 grams.

Comparing minerals per 100 grams for Falafel vs Baked Potato Flesh:

• 100 grams of Falafel have 10.8 times more Calcium, 9.8 times more Iron, 3.3 times more Magnesium, 4.3 times more Manganese, 3.8 times more Phosphorus, 1.5 times more Potassium, 58.8 times more Sodium and 5.2 times more Zinc than Baked Potato Flesh.
• While 100 g of Baked Potatoes Flesh no Salt contain 2.2 times more Water than Home prepared Falafel.
• Both Falafel and Baked Potato Flesh contain similar levels of Copper per 100 grams.
• 100 grams of Baked Potato Flesh lack sufficient amounts of Calcium
• Both Home prepared Falafel as well as Baked Potatoes Flesh no Salt lack sufficient amounts of Selenium in 100 grams.

Comparison of macro-nutrients per 100 grams:

• 100 grams of Falafel have 3.6 times more Energy, 178 times more Fat, 91.7 times more Saturated Fat, 11.1 times more Omega 3, 15.5 times more Omega 6, 1.5 times more Carbohydrate and 6.8 times more Protein than Baked Potato Flesh.
• 100 grams of Baked Potato Flesh provide inadequate amounts of Omega 3 and Omega 6