Comparing Nutrients in 100 grams Falafel VS Frozen Roasted Potatoes with Salt

Macros Ratio

	Protein	Fat	Carbs
Falafel	16%	47%	37%
Frozen Roasted Potatoes with Salt	7%	13%	80%

Macro Nutrients

	Falafel	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Energy	11.5% 333kcal	4.38% 127kcal	2900kcal per day for Men 19-50 years
Fat	18.4% 18g	1.87% 1.8g	97g per day for Men 19-50 years
Saturated Fat	7.45% 2.4g	0.52% 0.17g	32g per day for Men 19-50 years
Omega 3	6.94% 0.11g	NA	1.6g per day for Men 19-50 years
Omega 6	2.9% 0.5g	NA	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	20% 26g	130g per day for Men 19-50 years
Sugars	NA	0.95% 0.69g	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	6.84% 2.6g	38g per day for Men 19-50 years
Protein	23.8% 13.3g	3.96% 2.22g	56g per day for Men 19-50 years

Vitamins

	Falafel	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Vitamin A	0.11% 1μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	12% 0.15mg	NA	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	12.8% 0.17mg	NA	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.53% 1.04mg	NA	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.84% 0.29mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	9.6% 0.13mg	NA	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	NA	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	1.78% 1.6mg	1.9% 1.7mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	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

	Falafel	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Calcium	5.4% 54mg	1.5% 15mg	1000mg per day for Men 19-50 years
Copper	28.7% 0.26mg	NA	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	6.25% 0.5mg	8mg per day for Men 19-50 years
Magnesium	19.5% 82mg	NA	420mg per day for Men 19-50 years
Manganese	30% 0.69mg	NA	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	NA	700mg per day for Men 19-50 years
Potassium	17.2% 585mg	13.2% 450mg	3400mg per day for Men 19-50 years
Selenium	1.8% 1μg	NA	55μg per day for Men 19-50 years
Sodium	19.6% 294mg	20% 298mg	1500mg per day for Men 19-50 years
Zinc	13.6% 1.5mg	NA	11mg per day for Men 19-50 years
Water	0.94% 34.6g	1.84% 68g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams of Falafel vs Frozen Roasted Potatoes with Salt:

Both Home prepared Falafel and Frozen Roasted Potatoes with Salt have similar amounts of vitamins per 100 g
• Both Home prepared Falafel and Frozen Roasted Potatoes with Salt have similar amounts of Vitamin C per 100 g.

Comparing minerals per 100 grams for Falafel vs Frozen Roasted Potatoes with Salt:

• Home prepared Falafel has 3.6 times more Calcium, 6.8 times more Iron and 1.3 times more Potassium than Frozen Roasted Potatoes with Salt.
• While Frozen Roasted Potatoes with Salt contain 2 times more Water than Home prepared Falafel.
• Both Home prepared Falafel and Frozen Roasted Potatoes with Salt have similar amounts of Sodium per 100 g.

Comparison of macro-nutrients per 100 grams:

• Home prepared Falafel has 2.6 times more Energy, 9.8 times more Fat, 14.3 times more Saturated Fat, 1.2 times more Carbohydrate and 6 times more Protein than Frozen Roasted Potatoes with Salt.
• Both Home prepared Falafel as well as Frozen Roasted Potatoes with Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 g.