Comparing Nutrients in 14 ounces Tofu Yogurt VS Seitan

Macros Ratio

	Protein	Fat	Carbs
Tofu Yogurt	15%	17%	68%
Seitan	81%	4%	15%

Macro Nutrients

	Tofu Yogurt	Seitan	Recommended Dietary Allowance
Energy	13% 373kcal	50.6% 1469kcal	2900kcal per day for Men 19-50 years
Fat	7.37% 7.14g	7.57% 7.34g	97g per day for Men 19-50 years
Saturated Fat	3.2% 1.03g	3.37% 1.08g	32g per day for Men 19-50 years
Omega 3	28.8% 0.46g	12% 0.19g	1.6g per day for Men 19-50 years
Omega 6	21% 3.58g	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	48.7% 63.3g	42% 54.7g	130g per day for Men 19-50 years
Sugars	6.8% 4.92g	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	2.1% 0.79g	6.27% 2.4g	38g per day for Men 19-50 years
Protein	25% 14g	533% 298g	56g per day for Men 19-50 years

Vitamins

	Tofu Yogurt	Seitan	Recommended Dietary Allowance
Vitamin A	0.88% 7.94μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	20% 0.24mg	0% 0mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.1% 0.079mg	0% 0mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.95% 0.95mg	0% 0mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	0% 0mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	6.1% 0.079mg	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	5.95% 24μg	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	11% 9.92mg	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	8.2% 1.23mg	0% 0mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	11.6% 14μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tofu Yogurt	Seitan	Recommended Dietary Allowance
Calcium	47% 468mg	56.4% 564mg	1000mg per day for Men 19-50 years
Copper	33% 0.3mg	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	52.6% 4.2mg	258% 20.6mg	8mg per day for Men 19-50 years
Magnesium	37.8% 159mg	23.6% 99mg	420mg per day for Men 19-50 years
Manganese	NA	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	21.5% 151mg	147% 1032mg	700mg per day for Men 19-50 years
Potassium	5.5% 187mg	11.7% 397mg	3400mg per day for Men 19-50 years
Selenium	94% 51.6μg	286% 158μg	55μg per day for Men 19-50 years
Sodium	9.26% 139mg	7.67% 115mg	1500mg per day for Men 19-50 years
Zinc	11% 1.23mg	30.7% 3.37mg	11mg per day for Men 19-50 years
Water	8.3% 308g	0.88% 32.5g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Tofu Yogurt vs Seitan:

• Tofu yogurt has more Vitamin B1, more Vitamin B2, more Vitamin B3, more Vitamin B6, more Vitamin B9, more Vitamin C, more Vitamin E and more Vitamin K than Vital wheat gluten.
• Both Tofu yogurt as well as Vital wheat gluten have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Tofu Yogurt vs Seitan:

• Tofu yogurt has 1.6 times more Magnesium, 1.2 times more Sodium and 9.5 times more Water than Vital wheat gluten.
• While Vital wheat gluten contains 2.4 times more Copper, 4.9 times more Iron, 6.8 times more Phosphorus, 2.1 times more Potassium, 3.1 times more Selenium and 2.7 times more Zinc than Tofu yogurt.
• Both Tofu yogurt and Vital wheat gluten have similar amounts of Calcium per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Tofu yogurt has 2.4 times more Omega 3 and more Sugars than Vital wheat gluten.
• While Vital wheat gluten contains 3.9 times more Energy, 3 times more Fiber and 21.5 times more Protein than Tofu yogurt.
• Both Tofu yogurt and Vital wheat gluten have similar amounts of Fat, Omega 6 and Carbohydrate per 14 oz.
• Both Tofu yogurt as well as Vital wheat gluten have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.