Comparing Nutrients in 100 grams Falafel VS Baked Potato Skin

Macros Ratio

	Protein	Fat	Carbs
Falafel	16%	47%	37%
Baked Potato Skin	8%	0%	92%

Macro Nutrients

	Falafel	Baked Potato Skin	Recommended Dietary Allowance
Energy	11.5% 333kcal	6.83% 198kcal	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	35.4% 46g	130g per day for Men 19-50 years
Sugars	NA	1.93% 1.4g	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	20.8% 7.9g	38g per day for Men 19-50 years
Protein	23.8% 13.3g	7.66% 4.3g	56g per day for Men 19-50 years

Vitamins

	Falafel	Baked Potato Skin	Recommended Dietary Allowance
Vitamin A	0.11% 1μg	0.11% 1μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	12% 0.15mg	10% 0.12mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	12.8% 0.17mg	8.15% 0.11mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.53% 1.04mg	19% 3.07mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.84% 0.29mg	17% 0.86mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	9.6% 0.13mg	47.2% 0.61mg	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	5.5% 22μg	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	15% 13.5mg	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	1.4% 1.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Falafel	Baked Potato Skin	Recommended Dietary Allowance
Calcium	5.4% 54mg	3.4% 34mg	1000mg per day for Men 19-50 years
Copper	28.7% 0.26mg	91% 0.82mg	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	88% 7.04mg	8mg per day for Men 19-50 years
Magnesium	19.5% 82mg	10.2% 43mg	420mg per day for Men 19-50 years
Manganese	30% 0.69mg	26.8% 0.62mg	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	14.4% 101mg	700mg per day for Men 19-50 years
Potassium	17.2% 585mg	17% 573mg	3400mg per day for Men 19-50 years
Selenium	1.8% 1μg	1.27% 0.7μg	55μg per day for Men 19-50 years
Sodium	19.6% 294mg	1.4% 21mg	1500mg per day for Men 19-50 years
Zinc	13.6% 1.5mg	4.45% 0.49mg	11mg per day for Men 19-50 years
Water	0.94% 34.6g	1.28% 47.3g	3700g per day for Men 19-50 years

Nutrient Comparison: Falafel VS Baked Potato Skin per 100 g

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

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

• 100 grams of Falafel have 1.6 times more Vitamin B2 and 4.2 times more Vitamin B9 than Baked Potato Skin.
• While 100 g of Baked Potato Skin contain 2.9 times more Vitamin B3, 2.9 times more Vitamin B5, 4.9 times more Vitamin B6 and 8.4 times more Vitamin C than Home prepared Falafel.
• Both Falafel and Baked Potato Skin provide similar amounts of Vitamin B1 per 100 grams.
• 100 grams of Falafel have insufficient amounts of Vitamin C
• Both Home prepared Falafel as well as Baked Potato Skin have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 100 grams.

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

• 100 grams of Falafel have 1.6 times more Calcium, 1.9 times more Magnesium, 1.9 times more Phosphorus, 14 times more Sodium and 3.1 times more Zinc than Baked Potato Skin.
• While 100 g of Baked Potato Skin contain 3.2 times more Copper and 2.1 times more Iron than Home prepared Falafel.
• Both Falafel and Baked Potato Skin contain similar levels of Manganese and Potassium per 100 grams.
• Both Home prepared Falafel as well as Baked Potato Skin lack sufficient amounts of Selenium in 100 grams.

Comparison of macro-nutrients per 100 grams:

• 100 grams of Falafel have 1.7 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 and 3.1 times more Protein than Baked Potato Skin.
• While 100 g of Baked Potato Skin contain 1.4 times more Carbohydrate than Home prepared Falafel.
• 100 grams of Baked Potato Skin provide inadequate amounts of Omega 3 and Omega 6