Comparing Nutrients in 100 grams Boiled Winged Beans VS Falafel

Macros Ratio

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

Macro Nutrients

	Boiled Winged Beans	Falafel	Recommended Dietary Allowance
Energy	5.07% 147kcal	11.5% 333kcal	2900kcal per day for Men 19-50 years
Fat	6.02% 5.84g	18.4% 18g	97g per day for Men 19-50 years
Saturated Fat	2.58% 0.83g	7.45% 2.4g	32g per day for Men 19-50 years
Omega 3	5.88% 0.094g	6.94% 0.11g	1.6g per day for Men 19-50 years
Omega 6	8.57% 1.46g	2.9% 0.5g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	11.5% 15g	24.5% 32g	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	19% 10.6g	23.8% 13.3g	56g per day for Men 19-50 years

Vitamins

	Boiled Winged Beans	Falafel	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.11% 1μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	24.6% 0.3mg	12% 0.15mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9.92% 0.13mg	12.8% 0.17mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.2% 0.83mg	6.53% 1.04mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.1% 0.16mg	5.84% 0.29mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	3.6% 0.047mg	9.6% 0.13mg	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	2.5% 10μg	23.3% 93μg	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	1.78% 1.6mg	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

	Boiled Winged Beans	Falafel	Recommended Dietary Allowance
Calcium	14% 142mg	5.4% 54mg	1000mg per day for Men 19-50 years
Copper	86% 0.77mg	28.7% 0.26mg	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	54% 4.33mg	42.8% 3.42mg	8mg per day for Men 19-50 years
Magnesium	13% 54mg	19.5% 82mg	420mg per day for Men 19-50 years
Manganese	52% 1.2mg	30% 0.69mg	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	22% 153mg	27.4% 192mg	700mg per day for Men 19-50 years
Potassium	8.24% 280mg	17.2% 585mg	3400mg per day for Men 19-50 years
Selenium	5.27% 2.9μg	1.8% 1μg	55μg per day for Men 19-50 years
Sodium	0.87% 13mg	19.6% 294mg	1500mg per day for Men 19-50 years
Zinc	13% 1.44mg	13.6% 1.5mg	11mg per day for Men 19-50 years
Water	1.8% 67g	0.94% 34.6g	3700g per day for Men 19-50 years

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

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

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

• Boiled Winged Beans have 2.6 times more Calcium, 3 times more Copper, 1.3 times more Iron, 1.7 times more Manganese, 2.9 times more Selenium and 1.9 times more Water than Home prepared Falafel.
• While Home prepared Falafel contains 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.
• Both Boiled Winged Beans and Home prepared Falafel have similar amounts of Zinc per 100 g.

Comparison of macro-nutrients per 100 grams:

• Boiled Winged Beans have 2.9 times more Omega 6 than Home prepared Falafel.
• While Home prepared Falafel contains 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.
• Both Boiled Winged Beans and Home prepared Falafel have similar amounts of Omega 3 per 100 g.
• Both Boiled Winged Beans as well as Home prepared Falafel have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 g.