Comparing Nutrients in 14 ounces Seitan VS Broccoli

Macros Ratio

	Protein	Fat	Carbs
Seitan	81%	4%	15%
Broccoli	27%	8%	65%

Macro Nutrients

	Seitan	Broccoli	Recommended Dietary Allowance
Energy	50.6% 1469kcal	4.65% 135kcal	2900kcal per day for Men 19-50 years
Fat	7.57% 7.34g	1.5% 1.47g	97g per day for Men 19-50 years
Saturated Fat	3.37% 1.08g	1.4% 0.45g	32g per day for Men 19-50 years
Omega 3	12% 0.19g	15.6% 0.25g	1.6g per day for Men 19-50 years
Omega 6	18% 3.03g	1.14% 0.19g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	42% 54.7g	20.3% 26.4g	130g per day for Men 19-50 years
Sugars	0% 0g	9.3% 6.75g	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	3.72% 2.7g	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	% 1.94g	g per day for Men 19-50 years
Sucrose	NA	% 0.4g	g per day for Men 19-50 years
Fiber	6.27% 2.4g	27% 10.3g	38g per day for Men 19-50 years
Protein	533% 298g	20% 11g	56g per day for Men 19-50 years

Vitamins

	Seitan	Broccoli	Recommended Dietary Allowance
Vitamin A	0% 0μg	13.7% 123μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	0% 0mg	23.5% 0.28mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	0% 0mg	35.7% 0.46mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	0% 0mg	16% 2.54mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	0% 0mg	45.5% 2.27mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	0% 0mg	53.4% 0.69mg	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	0% 0μg	62.5% 250μg	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	393% 354mg	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	0% 0mg	20.6% 3.1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	336% 403μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Seitan	Broccoli	Recommended Dietary Allowance
Calcium	56.4% 564mg	18.7% 187mg	1000mg per day for Men 19-50 years
Copper	80.3% 0.72mg	21.6% 0.19mg	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	258% 20.6mg	36.2% 2.9mg	8mg per day for Men 19-50 years
Magnesium	23.6% 99mg	20% 83.3mg	420mg per day for Men 19-50 years
Manganese	NA	36.2% 0.83mg	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	147% 1032mg	37.4% 262mg	700mg per day for Men 19-50 years
Potassium	11.7% 397mg	37% 1254mg	3400mg per day for Men 19-50 years
Selenium	286% 158μg	18% 9.92μg	55μg per day for Men 19-50 years
Sodium	7.67% 115mg	8.73% 131mg	1500mg per day for Men 19-50 years
Zinc	30.7% 3.37mg	14.8% 1.63mg	11mg per day for Men 19-50 years
Water	0.88% 32.5g	9.58% 354g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Seitan vs Broccoli:

• Raw Broccoli contains more Vitamin A, more Vitamin B1, more Vitamin B2, more Vitamin B3, more Vitamin B5, more Vitamin B6, more Vitamin B9, more Vitamin C, more Vitamin E and more Vitamin K than Vital wheat gluten.
• Both Vital wheat gluten as well as Raw Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Seitan vs Broccoli:

• Vital wheat gluten has 3 times more Calcium, 3.7 times more Copper, 7.1 times more Iron, 3.9 times more Phosphorus, 15.9 times more Selenium and 2.1 times more Zinc than Raw Broccoli.
• While Raw Broccoli contains 3.2 times more Potassium and 10.9 times more Water than Vital wheat gluten.
• Both Vital wheat gluten and Raw Broccoli have similar amounts of Magnesium and Sodium per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Vital wheat gluten has 10.9 times more Energy, 5 times more Fat, 15.6 times more Omega 6, 2.1 times more Carbohydrate and 26.7 times more Protein than Raw Broccoli.
• While Raw Broccoli contains 1.3 times more Omega 3, more Sugars and 4.3 times more Fiber than Vital wheat gluten.
• Both Vital wheat gluten as well as Raw Broccoli have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.