Comparing Nutrients in 14 ounces Seitan VS Almonds

Macros Ratio

	Protein	Fat	Carbs
Seitan	81%	4%	15%
Almonds	14%	72%	14%

Macro Nutrients

	Seitan	Almonds	Recommended Dietary Allowance
Energy	50.6% 1469kcal	79.2% 2298kcal	2900kcal per day for Men 19-50 years
Fat	7.57% 7.34g	204% 198g	97g per day for Men 19-50 years
Saturated Fat	3.37% 1.08g	47% 15g	32g per day for Men 19-50 years
Omega 3	12% 0.19g	0.74% 0.012g	1.6g per day for Men 19-50 years
Omega 6	18% 3.03g	288% 49g	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	65.8% 85.5g	130g per day for Men 19-50 years
Sugars	0% 0g	24% 17.3g	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	0.6% 0.44g	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	% 0.67g	g per day for Men 19-50 years
Sucrose	NA	% 15.7g	g per day for Men 19-50 years
Fiber	6.27% 2.4g	131% 49.6g	38g per day for Men 19-50 years
Protein	533% 298g	150% 84g	56g per day for Men 19-50 years

Vitamins

	Seitan	Almonds	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	0% 0mg	68% 0.81mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	0% 0mg	347% 4.5mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	0% 0mg	89.7% 14.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	0% 0mg	37.4% 1.87mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	0% 0mg	42% 0.54mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	754% 226μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	0% 0μg	43.7% 175μg	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	0% 0mg	678% 102mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Seitan	Almonds	Recommended Dietary Allowance
Calcium	56.4% 564mg	107% 1068mg	1000mg per day for Men 19-50 years
Copper	80.3% 0.72mg	455% 4.1mg	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	184% 14.7mg	8mg per day for Men 19-50 years
Magnesium	23.6% 99mg	255% 1072mg	420mg per day for Men 19-50 years
Manganese	NA	376% 8.65mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	400% 180μg	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	273% 1909mg	700mg per day for Men 19-50 years
Potassium	11.7% 397mg	85.6% 2909mg	3400mg per day for Men 19-50 years
Selenium	286% 158μg	29.6% 16.3μg	55μg per day for Men 19-50 years
Sodium	7.67% 115mg	0.26% 3.97mg	1500mg per day for Men 19-50 years
Zinc	30.7% 3.37mg	113% 12.4mg	11mg per day for Men 19-50 years
Water	0.88% 32.5g	0.47% 17.5g	3700g per day for Men 19-50 years

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

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

Comparing minerals per 14 ounces for Seitan vs Almonds:

• Vital wheat gluten has 1.4 times more Iron, 9.7 times more Selenium and 29 times more Sodium than Almonds.
• While Almonds contain 1.9 times more Calcium, 5.7 times more Copper, 10.8 times more Magnesium, 1.9 times more Phosphorus, 7.3 times more Potassium and 3.7 times more Zinc than Vital wheat gluten.

Comparison of macro-nutrients per 14 ounces:

• Vital wheat gluten has 16 times more Omega 3 and 3.6 times more Protein than Almonds.
• While Almonds contain 1.6 times more Energy, 27 times more Fat, 14 times more Saturated Fat, 16.2 times more Omega 6, 1.6 times more Carbohydrate, more Sugars and 20.8 times more Fiber than Vital wheat gluten.
• Both Vital wheat gluten as well as Almonds have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.