Comparing Nutrients in 14 ounces Cereals ready-to-eat, QUAKER, CAP VS Seitan

Macros Ratio

	Protein	Fat	Carbs
Cereals ready-to-eat, QUAKER, CAP	4%	11%	85%
Seitan	81%	4%	15%

Macro Nutrients

	Cereals ready-to-eat, QUAKER, CAP	Seitan	Recommended Dietary Allowance
Energy	54.5% 1580kcal	50.6% 1469kcal	2900kcal per day for Men 19-50 years
Fat	21% 20.3g	7.57% 7.34g	97g per day for Men 19-50 years
Saturated Fat	41.5% 13.3g	3.37% 1.08g	32g per day for Men 19-50 years
Omega 3	6.45% 0.1g	12% 0.19g	1.6g per day for Men 19-50 years
Omega 6	17% 2.86g	18% 3.03g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	261% 339g	42% 54.7g	130g per day for Men 19-50 years
Sugars	243% 176g	0% 0g	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	26% 9.92g	6.27% 2.4g	38g per day for Men 19-50 years
Protein	31% 17.4g	533% 298g	56g per day for Men 19-50 years

Vitamins

	Cereals ready-to-eat, QUAKER, CAP	Seitan	Recommended Dietary Allowance
Vitamin A	3.1% 27.8μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	534% 6.4mg	0% 0mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	556% 7.23mg	0% 0mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	532% 85mg	0% 0mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11.5% 0.58mg	0% 0mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	653% 8.5mg	0% 0mg	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	1543% 6172μg	0% 0μg	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% 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	16.4% 2.46mg	0% 0mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2% 2.4μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals ready-to-eat, QUAKER, CAP	Seitan	Recommended Dietary Allowance
Calcium	4.37% 43.7mg	56.4% 564mg	1000mg per day for Men 19-50 years
Copper	49% 0.44mg	80.3% 0.72mg	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	963% 77mg	258% 20.6mg	8mg per day for Men 19-50 years
Magnesium	52% 218mg	23.6% 99mg	420mg per day for Men 19-50 years
Manganese	129% 2.96mg	NA	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	95% 663mg	147% 1032mg	700mg per day for Men 19-50 years
Potassium	21.7% 738mg	11.7% 397mg	3400mg per day for Men 19-50 years
Selenium	47% 25.8μg	286% 158μg	55μg per day for Men 19-50 years
Sodium	200% 2993mg	7.67% 115mg	1500mg per day for Men 19-50 years
Zinc	583% 64mg	30.7% 3.37mg	11mg per day for Men 19-50 years
Water	0.27% 9.92g	0.88% 32.5g	3700g per day for Men 19-50 years

Nutrient Comparison: Cereals ready-to-eat, QUAKER, CAP VS Seitan per 14 oz

Compare the macro and micronutrient content in 14 oz of Cereals ready-to-eat, QUAKER, CAP versus 14 oz of Seitan to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Cereals ready-to-eat, QUAKER, CAP vs Seitan:

• 14 ounces of Cereals ready-to-eat, QUAKER, CAP have more Vitamin B1, more Vitamin B2, more Vitamin B3, more Vitamin B5, more Vitamin B6, more Vitamin B9 and more Vitamin E than Seitan.
• 14 ounces of Seitan have insufficient amounts of Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B5, Vitamin B6, Vitamin B9 and Vitamin E
• Both Cereals ready-to-eat, QUAKER, CAP as well as Vital wheat gluten have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D and Vitamin K in 14 ounces.

Comparing minerals per 14 ounces for Cereals ready-to-eat, QUAKER, CAP vs Seitan:

• 14 ounces of Cereals ready-to-eat, QUAKER, CAP have 3.7 times more Iron, 2.2 times more Magnesium, 1.9 times more Potassium, 26 times more Sodium and 19 times more Zinc than Seitan.
• While 14 oz of Vital wheat gluten contain 12.9 times more Calcium, 1.6 times more Copper, 1.6 times more Phosphorus and 6.1 times more Selenium than Cereals ready-to-eat, QUAKER, CAP.
• 14 ounces of Cereals ready-to-eat, QUAKER, CAP lack sufficient amounts of Calcium

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Cereals ready-to-eat, QUAKER, CAP have 2.8 times more Fat, 12.3 times more Saturated Fat, 6.2 times more Carbohydrate, more Sugars and 4.2 times more Fiber than Seitan.
• While 14 oz of Vital wheat gluten contain 1.8 times more Omega 3 and 17.1 times more Protein than Cereals ready-to-eat, QUAKER, CAP.
• Both Cereals ready-to-eat, QUAKER, CAP and Seitan offer comparable quantities of Energy and Omega 6 per 14 ounces.
• 14 ounces of Cereals ready-to-eat, QUAKER, CAP provide inadequate amounts of Omega 3
• 14 ounces of Seitan provide inadequate amounts of Fiber