Comparing Nutrients in 100 grams Falafel VS Boiled Winged Beans

Macros Ratio

	Protein	Fat	Carbs
Falafel	16%	47%	37%
Boiled Winged Beans	27%	34%	39%

Macro Nutrients

	Falafel	Boiled Winged Beans	Recommended Dietary Allowance
Energy	11.5% 333kcal	5.07% 147kcal	2900kcal per day for Men 19-50 years
Fat	18.4% 18g	6.02% 5.84g	97g per day for Men 19-50 years
Saturated Fat	7.45% 2.4g	2.58% 0.83g	32g per day for Men 19-50 years
Omega 3	6.94% 0.11g	5.88% 0.094g	1.6g per day for Men 19-50 years
Omega 6	2.9% 0.5g	8.57% 1.46g	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	11.5% 15g	130g per day for Men 19-50 years
Sugars	NA	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	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	NA	38g per day for Men 19-50 years
Protein	23.8% 13.3g	19% 10.6g	56g per day for Men 19-50 years

Vitamins

	Falafel	Boiled Winged Beans	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	24.6% 0.3mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	12.8% 0.17mg	9.92% 0.13mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.53% 1.04mg	5.2% 0.83mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.84% 0.29mg	3.1% 0.16mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	9.6% 0.13mg	3.6% 0.047mg	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	2.5% 10μg	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	0% 0mg	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

	Falafel	Boiled Winged Beans	Recommended Dietary Allowance
Calcium	5.4% 54mg	14% 142mg	1000mg per day for Men 19-50 years
Copper	28.7% 0.26mg	86% 0.77mg	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	54% 4.33mg	8mg per day for Men 19-50 years
Magnesium	19.5% 82mg	13% 54mg	420mg per day for Men 19-50 years
Manganese	30% 0.69mg	52% 1.2mg	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	22% 153mg	700mg per day for Men 19-50 years
Potassium	17.2% 585mg	8.24% 280mg	3400mg per day for Men 19-50 years
Selenium	1.8% 1μg	5.27% 2.9μg	55μg per day for Men 19-50 years
Sodium	19.6% 294mg	0.87% 13mg	1500mg per day for Men 19-50 years
Zinc	13.6% 1.5mg	13% 1.44mg	11mg per day for Men 19-50 years
Water	0.94% 34.6g	1.8% 67g	3700g per day for Men 19-50 years

Nutrient Comparison: Falafel VS Boiled Winged Beans per 100 g

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

Lets compare vitamin content per 100 grams of Falafel vs Boiled Winged Beans:

• 100 grams of Falafel have 1.3 times more Vitamin B2, 1.3 times more Vitamin B3, 1.9 times more Vitamin B5, 2.7 times more Vitamin B6 and 9.3 times more Vitamin B9 than Boiled Winged Beans.
• While 100 g of Boiled Winged Beans contain 2 times more Vitamin B1 than Home prepared Falafel.
• Both Home prepared Falafel as well as Boiled Winged Beans have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 100 grams.

Comparing minerals per 100 grams for Falafel vs Boiled Winged Beans:

• 100 grams of Falafel have 1.5 times more Magnesium, 1.3 times more Phosphorus, 2.1 times more Potassium and 22.6 times more Sodium than Boiled Winged Beans.
• While 100 g of Boiled Winged Beans contain 2.6 times more Calcium, 3 times more Copper, 1.3 times more Iron, 1.7 times more Manganese and 2.9 times more Selenium than Home prepared Falafel.
• Both Falafel and Boiled Winged Beans contain similar levels of Zinc per 100 grams.
• 100 grams of Falafel lack sufficient amounts of Selenium

Comparison of macro-nutrients per 100 grams:

• 100 grams of Falafel have 2.3 times more Energy, 3 times more Fat, 2.9 times more Saturated Fat, 2.1 times more Carbohydrate and 1.3 times more Protein than Boiled Winged Beans.
• While 100 g of Boiled Winged Beans contain 2.9 times more Omega 6 than Home prepared Falafel.
• Both Falafel and Boiled Winged Beans offer comparable quantities of Omega 3 per 100 grams.