Comparing Nutrients in 100 calories Winged Beans VS Falafel

Weight per 100 calories

• Winged Beans: 24.4g
• Falafel: 30g

Winged Beans have 1.2 times more energy per 100g than Falafel. It has very high energy density when compared to other foods. Home prepared Falafel having high energy density.

Discover which food has more nutrients per 100 calories - Winged Beans or Falafel?

Macros Ratio

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

Macro Nutrients

	Winged Beans	Falafel	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	4.1% 4g	5.5% 5.35g	97g per day for Men 19-50 years
Saturated Fat	1.76% 0.56g	2.24% 0.72g	32g per day for Men 19-50 years
Omega 3	4% 0.064g	2.1% 0.033g	1.6g per day for Men 19-50 years
Omega 6	5.85% 0.99g	0.87% 0.15g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	7.84% 10g	7.36% 9.56g	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	16.7% 6.33g	NA	38g per day for Men 19-50 years
Protein	13% 7.25g	7.14% 4g	56g per day for Men 19-50 years

Vitamins

	Winged Beans	Falafel	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.033% 0.3μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	21% 0.25mg	3.65% 0.044mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	8.46% 0.11mg	3.83% 0.05mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.72% 0.76mg	1.96% 0.31mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.9% 0.19mg	1.75% 0.088mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	3.3% 0.043mg	2.9% 0.038mg	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	2.75% 11μg	7% 28μg	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	0% 0mg	0.53% 0.48mg	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

	Winged Beans	Falafel	Recommended Dietary Allowance
Calcium	10.8% 108mg	1.62% 16.2mg	1000mg per day for Men 19-50 years
Copper	78.2% 0.7mg	8.6% 0.077mg	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	41% 3.3mg	13% 1.03mg	8mg per day for Men 19-50 years
Magnesium	10.4% 43.8mg	5.86% 24.6mg	420mg per day for Men 19-50 years
Manganese	39.6% 0.91mg	9.02% 0.21mg	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	15.8% 110mg	8.24% 57.7mg	700mg per day for Men 19-50 years
Potassium	7.03% 239mg	5.17% 176mg	3400mg per day for Men 19-50 years
Selenium	3.65% 2μg	0.55% 0.3μg	55μg per day for Men 19-50 years
Sodium	0.62% 9.3mg	5.9% 88.3mg	1500mg per day for Men 19-50 years
Zinc	9.96% 1.1mg	4.1% 0.45mg	11mg per day for Men 19-50 years
Water	0.055% 2.04g	0.28% 10.4g	3700g per day for Men 19-50 years

Winged Beans VS Falafel Nutrients Per 100 Kcal

Discover which food has more nutrients per 100 calories - Winged Beans or Falafel?

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

• 100 calories of Winged Beans have 5.7 times more Vitamin B1, 2.2 times more Vitamin B2, 2.4 times more Vitamin B3 and 2.2 times more Vitamin B5 than Falafel.
• While 100 kcal of Home prepared Falafel contain 2.5 times more Vitamin B9 than Raw Winged Beans.
• Both Winged Beans and Falafel provide similar amounts of Vitamin B6 per 100 calories.
• 100 calories of Falafel have insufficient amounts of Vitamin B3 and Vitamin B5
• Both Raw Winged Beans as well as Home prepared Falafel have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 100 calories.

Comparing minerals per 100 calories for Winged Beans vs Falafel:

• 100 calories of Winged Beans have 6.6 times more Calcium, 9.1 times more Copper, 3.2 times more Iron, 1.8 times more Magnesium, 4.4 times more Manganese, 1.9 times more Phosphorus, 1.4 times more Potassium, 6.7 times more Selenium and 2.4 times more Zinc than Falafel.
• While 100 kcal of Home prepared Falafel contain 9.5 times more Sodium than Raw Winged Beans.
• 100 calories of Falafel lack sufficient amounts of Calcium and Selenium

Comparison of macro-nutrients per 100 calories:

• 100 calories of Winged Beans have 1.9 times more Omega 3, 6.7 times more Omega 6 and 1.8 times more Protein than Falafel.
• While 100 kcal of Home prepared Falafel contain 1.3 times more Fat and 1.3 times more Saturated Fat than Raw Winged Beans.
• Both Winged Beans and Falafel offer comparable quantities of Energy and Carbohydrate per 100 calories.
• 100 calories of Falafel provide inadequate amounts of Omega 6