Comparing Nutrients in 100 grams Falafel VS Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Falafel	16%	47%	37%
Sunflower Seeds	13%	74%	13%

Macro Nutrients

	Falafel	Sunflower Seeds	Recommended Dietary Allowance
Energy	11.5% 333kcal	20% 584kcal	2900kcal per day for Men 19-50 years
Fat	18.4% 18g	53% 51.5g	97g per day for Men 19-50 years
Saturated Fat	7.45% 2.4g	14% 4.46g	32g per day for Men 19-50 years
Omega 3	6.94% 0.11g	3.75% 0.06g	1.6g per day for Men 19-50 years
Omega 6	2.9% 0.5g	136% 23g	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	15.4% 20g	130g per day for Men 19-50 years
Sugars	NA	3.6% 2.62g	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	% 2.5g	g per day for Men 19-50 years
Fiber	NA	22.6% 8.6g	38g per day for Men 19-50 years
Protein	23.8% 13.3g	37% 20.8g	56g per day for Men 19-50 years

Vitamins

	Falafel	Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	0.11% 1μg	0.33% 3μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	12% 0.15mg	123% 1.48mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	12.8% 0.17mg	27.3% 0.36mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.53% 1.04mg	52% 8.34mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.84% 0.29mg	22.6% 1.13mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	9.6% 0.13mg	103% 1.35mg	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	56.8% 227μg	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	1.56% 1.4mg	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	234% 35mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Falafel	Sunflower Seeds	Recommended Dietary Allowance
Calcium	5.4% 54mg	7.8% 78mg	1000mg per day for Men 19-50 years
Copper	28.7% 0.26mg	200% 1.8mg	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	65.6% 5.25mg	8mg per day for Men 19-50 years
Magnesium	19.5% 82mg	77.4% 325mg	420mg per day for Men 19-50 years
Manganese	30% 0.69mg	84.8% 1.95mg	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	94% 660mg	700mg per day for Men 19-50 years
Potassium	17.2% 585mg	19% 645mg	3400mg per day for Men 19-50 years
Selenium	1.8% 1μg	96% 53μg	55μg per day for Men 19-50 years
Sodium	19.6% 294mg	0.6% 9mg	1500mg per day for Men 19-50 years
Zinc	13.6% 1.5mg	45.5% 5mg	11mg per day for Men 19-50 years
Water	0.94% 34.6g	0.13% 4.73g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams of Falafel vs Sunflower Seeds:

• Dried Sunflower Seed Kernels contain 10.1 times more Vitamin B1, 2.1 times more Vitamin B2, 8 times more Vitamin B3, 3.9 times more Vitamin B5, 10.8 times more Vitamin B6 and 2.4 times more Vitamin B9 than Home prepared Falafel.
• Both Home prepared Falafel and Dried Sunflower Seed Kernels have similar amounts of Vitamin C per 100 g.
• Both Home prepared Falafel as well as Dried Sunflower Seed Kernels have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 100 g.

Comparing minerals per 100 grams for Falafel vs Sunflower Seeds:

• Home prepared Falafel has 32.7 times more Sodium than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 1.4 times more Calcium, 7 times more Copper, 1.5 times more Iron, 4 times more Magnesium, 2.8 times more Manganese, 3.4 times more Phosphorus, 53 times more Selenium and 3.3 times more Zinc than Home prepared Falafel.
• Both Home prepared Falafel and Dried Sunflower Seed Kernels have similar amounts of Potassium per 100 g.

Comparison of macro-nutrients per 100 grams:

• Home prepared Falafel has 1.9 times more Omega 3 and 1.6 times more Carbohydrate than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 1.8 times more Energy, 2.9 times more Fat, 1.9 times more Saturated Fat, 46.6 times more Omega 6 and 1.6 times more Protein than Home prepared Falafel.
• Both Home prepared Falafel as well as Dried Sunflower Seed Kernels have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 g.