Comparing Nutrients in 500 calories Boiled Winged BeansVS Falafel

Weight per 500 calories

Boiled Winged Beans

340g

Falafel

150g

Home prepared Falafel has 2.3 times more energy per unit of mass than Boiled Winged Beans, which is high in comparison to other foods. Boiled Winged Beans having average energy density.

Which food has more nutrients per 500 calories - Boiled Winged Beans or Falafel?

Macros Ratio

Protein Fat Carbs

Boiled Winged Beans

27%

34%

39%

Falafel

16%

47%

37%

500 kcal ▼

Macro Nutrients

Boiled Winged Beansvs Falafel

17.2%500kcal

Energy

17.2%500kcal

500 kcalvs500 kcal

Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

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20.5%20g

Fat

27.6%26.7g

20 gvs26.7 g

Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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8.77%2.8g

Saturated Fat

11%3.58g

2.8 gvs3.58 g

Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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20%0.32g

Omega 3

10.4%0.17g

0.32 gvs0.17 g

Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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29%4.96g

Omega 6

4.37%0.74g

4.96 gvs0.74 g

Recommended Dietary Allowance is 17g per day for Men 19-50 years .

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0%0mg

Cholesterol

0%0mg

0 mgvs0 mg

Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

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39%51g

Carbohydrate

36.8%48g

51 gvs48 g

Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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Sugars

Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]

NA gvsNA g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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Fructose

≤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]

NA gvsNA g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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Glucose

NA gvsNA g

Recommended Dietary Allowance is g per day for Men 19-50 years .

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Sucrose

NA gvsNA g

Recommended Dietary Allowance is g per day for Men 19-50 years .

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Fiber

NA gvsNA g

Recommended Dietary Allowance is 38g per day for Men 19-50 years .

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64.5%36g

Protein

35.7%20g

36 gvs20 g

Recommended Dietary Allowance is 56g per day for Men 19-50 years .

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Vitamins

Boiled Winged Beansvs Falafel

0%0μg

Vitamin A

0.17%1.5μg

RAE, retinol activity equivalents

0 μgvs1.5 μg

Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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83.6%1mg

Vitamin B1

18.3%0.22mg

Thiamine

1 mgvs0.22 mg

Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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33.8%0.44mg

Vitamin B2

19%0.25mg

Riboflavin

0.44 mgvs0.25 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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17.6%2.82mg

Vitamin B3

9.8%1.57mg

Niacin, nicotinic acid, niacinamide

2.82 mgvs1.57 mg

Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

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10.6%0.53mg

Vitamin B5

8.77%0.44mg

Pantothenic acid

0.53 mgvs0.44 mg

Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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12.3%0.16mg

Vitamin B6

14.4%0.19mg

Pyridoxine

0.16 mgvs0.19 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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Vitamin B7

Biotin

NA μgvsNA μg

Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

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8.5%34μg

Vitamin B9

35%140μg

Folates and Folic Acid

34 μgvs140 μg

Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

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0%0μg

Vitamin B12

0%0μg

Cobalamin

0 μgvs0 μg

Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

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0%0mg

Vitamin C

2.67%2.4mg

Ascorbic acid

0 mgvs2.4 mg

Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

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0%0IU

Vitamin D

0%0IU

Calciferol, cholecalciferol, ergocalciferol

0 IUvs0 IU

Recommended Dietary Allowance is 600IU per day for Men 19-50 years .

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Vitamin E

Tocopherols and Tocotrienols

NA mgvsNA mg

Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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Vitamin K

Phytomenadione or phylloquinone

NA μgvsNA μg

Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

Boiled Winged Beansvs Falafel

48.3%483mg

Calcium

8.1%81mg

483 mgvs81 mg

Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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292%2.63mg

Copper

43%0.39mg

2.63 mgvs0.39 mg

Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

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Fluoride

Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]

NA μgvsNA μg

Recommended Dietary Allowance is 4000μg per day for Men 19-50 years .

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184%14.7mg

Iron

64%5.14mg

14.7 mgvs5.14 mg

Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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43.7%184mg

Magnesium

29.3%123mg

184 mgvs123 mg

Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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177%4.08mg

Manganese

45%1.04mg

4.08 mgvs1.04 mg

Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

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Molybdenum

Molybdenum is an essential trace element that is naturally present in many foods [RDA]

NA μgvsNA μg

Recommended Dietary Allowance is 45μg per day for Men 19-50 years .

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74.3%520mg

Phosphorus

41%288mg

520 mgvs288 mg

Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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28%952mg

Potassium

26%878mg

952 mgvs878 mg

Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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18%9.86μg

Selenium

2.73%1.5μg

9.86 μgvs1.5 μg

Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

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2.95%44.2mg

Sodium

29.4%441mg

44.2 mgvs441 mg

Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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44.5%4.9mg

Zinc

20.5%2.25mg

4.9 mgvs2.25 mg

Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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6.18%229g

Water

1.4%52g

229 gvs52 g

Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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Lets compare vitamin content per 500 calories of Boiled Winged Beans vs Falafel:

Boiled Winged Beans have 4.6 times more Vitamin B1, 1.8 times more Vitamin B2, 1.8 times more Vitamin B3 and 1.2 times more Vitamin B5 than Home prepared Falafel.
While Home prepared Falafel contains 4.1 times more Vitamin B9 than Boiled Winged Beans.
Both Boiled Winged Beans and Home prepared Falafel have similar amounts of Vitamin B6 per 500 kcal.
Both Boiled Winged Beans as well as Home prepared Falafel have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Boiled Winged Beans vs Falafel:

Boiled Winged Beans have 6 times more Calcium, 6.8 times more Copper, 2.9 times more Iron, 1.5 times more Magnesium, 3.9 times more Manganese, 1.8 times more Phosphorus, 6.6 times more Selenium, 2.2 times more Zinc and 4.4 times more Water than Home prepared Falafel.
While Home prepared Falafel contains 10 times more Sodium than Boiled Winged Beans.
Both Boiled Winged Beans and Home prepared Falafel have similar amounts of Potassium per 500 kcal.

Comparison of macro-nutrients per 500 calories:

Boiled Winged Beans have 1.9 times more Omega 3, 6.7 times more Omega 6 and 1.8 times more Protein than Home prepared Falafel.
While Home prepared Falafel contains 1.3 times more Fat and 1.3 times more Saturated Fat than Boiled Winged Beans.
Both Boiled Winged Beans and Home prepared Falafel have similar amounts of Energy and Carbohydrate per 500 kcal.
Both Boiled Winged Beans as well as Home prepared Falafel have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.

Compare more foods per 500 kcal:

Boiled Winged BeansVS HummusFalafelVS HummusBoiled Winged BeansVS Soymilk, original and vanilla, with added calcium, vitamins A and DFalafelVS Soymilk, original and vanilla, with added calcium, vitamins A and D

Compare Foods

Comparing Nutrients in 500 calories Boiled Winged BeansVS Falafel

Weight per 500 calories

Which food has more nutrients per 500 calories - Boiled Winged Beans or Falafel?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 500 kcal: