Comparing Nutrients in 100 grams Winged Beans VS Falafel

Macros Ratio

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

Macro Nutrients

	Winged Beans	Falafel	Recommended Dietary Allowance
Energy	14% 409kcal	11.5% 333kcal	2900kcal per day for Men 19-50 years
Fat	17% 16.3g	18.4% 18g	97g per day for Men 19-50 years
Saturated Fat	7.2% 2.3g	7.45% 2.4g	32g per day for Men 19-50 years
Omega 3	16.4% 0.26g	6.94% 0.11g	1.6g per day for Men 19-50 years
Omega 6	24% 4.07g	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	32% 41.7g	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	68% 26g	NA	38g per day for Men 19-50 years
Protein	53% 29.7g	23.8% 13.3g	56g per day for Men 19-50 years

Vitamins

	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	86% 1.03mg	12% 0.15mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	34.6% 0.45mg	12.8% 0.17mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	19.3% 3.1mg	6.53% 1.04mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	16% 0.8mg	5.84% 0.29mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	13.5% 0.18mg	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	11.3% 45μg	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

	Winged Beans	Falafel	Recommended Dietary Allowance
Calcium	44% 440mg	5.4% 54mg	1000mg per day for Men 19-50 years
Copper	320% 2.88mg	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	168% 13.4mg	42.8% 3.42mg	8mg per day for Men 19-50 years
Magnesium	42.6% 179mg	19.5% 82mg	420mg per day for Men 19-50 years
Manganese	162% 3.72mg	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	64.4% 451mg	27.4% 192mg	700mg per day for Men 19-50 years
Potassium	28.7% 977mg	17.2% 585mg	3400mg per day for Men 19-50 years
Selenium	15% 8.2μg	1.8% 1μg	55μg per day for Men 19-50 years
Sodium	2.53% 38mg	19.6% 294mg	1500mg per day for Men 19-50 years
Zinc	40.7% 4.5mg	13.6% 1.5mg	11mg per day for Men 19-50 years
Water	0.23% 8.34g	0.94% 34.6g	3700g per day for Men 19-50 years

Nutrient Comparison: Winged Beans VS Falafel per 100 g

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

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

• 100 grams of Winged Beans have 7.1 times more Vitamin B1, 2.7 times more Vitamin B2, 3 times more Vitamin B3, 2.7 times more Vitamin B5 and 1.4 times more Vitamin B6 than Falafel.
• While 100 g of Home prepared Falafel contain 2.1 times more Vitamin B9 than Raw Winged Beans.
• 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 grams.

Comparing minerals per 100 grams for Winged Beans vs Falafel:

• 100 grams of Winged Beans have 8.1 times more Calcium, 11.2 times more Copper, 3.9 times more Iron, 2.2 times more Magnesium, 5.4 times more Manganese, 2.3 times more Phosphorus, 1.7 times more Potassium, 8.2 times more Selenium and 3 times more Zinc than Falafel.
• While 100 g of Home prepared Falafel contain 7.7 times more Sodium than Raw Winged Beans.
• 100 grams of Falafel lack sufficient amounts of Selenium

Comparison of macro-nutrients per 100 grams:

• 100 grams of Winged Beans have 1.2 times more Energy, 2.4 times more Omega 3, 8.2 times more Omega 6, 1.3 times more Carbohydrate and 2.2 times more Protein than Falafel.
• Both Winged Beans and Falafel offer comparable quantities of Fat and Saturated Fat per 100 grams.