Comparing Nutrients in 1 kilogram Roasted Almonds VS Seitan

Macros Ratio

	Protein	Fat	Carbs
Roasted Almonds	13%	74%	13%
Seitan	81%	4%	15%

Macro Nutrients

	Roasted Almonds	Seitan	Recommended Dietary Allowance
Energy	206% 5980kcal	128% 3700kcal	2900kcal per day for Men 19-50 years
Fat	542% 525g	19% 18.5g	97g per day for Men 19-50 years
Saturated Fat	128% 41g	8.5% 2.72g	32g per day for Men 19-50 years
Omega 3	6.25% 0.1g	30% 0.48g	1.6g per day for Men 19-50 years
Omega 6	761% 129g	45% 7.63g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	162% 210g	106% 138g	130g per day for Men 19-50 years
Sugars	67% 48.6g	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	0.14% 0.1g	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	% 0.1g	NA	g per day for Men 19-50 years
Sucrose	% 47.5g	NA	g per day for Men 19-50 years
Fiber	287% 109g	15.8% 6g	38g per day for Men 19-50 years
Protein	374% 210g	1342% 752g	56g per day for Men 19-50 years

Vitamins

	Roasted Almonds	Seitan	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	64% 0.77mg	0% 0mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	921% 12mg	0% 0mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	227% 36.4mg	0% 0mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	64.2% 3.2mg	0% 0mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	105% 1.36mg	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	138% 550μg	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	1593% 239mg	0% 0mg	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

	Roasted Almonds	Seitan	Recommended Dietary Allowance
Calcium	268% 2680mg	142% 1420mg	1000mg per day for Men 19-50 years
Copper	1221% 11mg	202% 1.82mg	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	466% 37.3mg	650% 52mg	8mg per day for Men 19-50 years
Magnesium	664% 2790mg	59.5% 250mg	420mg per day for Men 19-50 years
Manganese	970% 22.3mg	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	673% 4710mg	371% 2600mg	700mg per day for Men 19-50 years
Potassium	210% 7130mg	29.4% 1000mg	3400mg per day for Men 19-50 years
Selenium	36.4% 20μg	722% 397μg	55μg per day for Men 19-50 years
Sodium	2% 30mg	19.3% 290mg	1500mg per day for Men 19-50 years
Zinc	301% 33mg	77.3% 8.5mg	11mg per day for Men 19-50 years
Water	0.65% 24g	2.2% 82g	3700g per day for Men 19-50 years

Nutrient Comparison: Roasted Almonds VS Seitan per 1 kg

Compare the macro and micronutrient content in 1 kg of Roasted Almonds versus 1 kg of Seitan to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Roasted Almonds vs Seitan:

• 1 kilogram of Roasted Almonds has more Vitamin B1, more Vitamin B2, more Vitamin B3, more Vitamin B5, more Vitamin B6, more Vitamin B9 and more Vitamin E than Seitan.
• 1 kilogram of Seitan have insufficient amounts of Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B5, Vitamin B6, Vitamin B9 and Vitamin E
• Both Dry Roasted Almonds as well as Vital wheat gluten have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D and Vitamin K in one kilogram.

Comparing minerals per 1 kilogram for Roasted Almonds vs Seitan:

• 1 kilogram of Roasted Almonds has 1.9 times more Calcium, 6 times more Copper, 11.2 times more Magnesium, 1.8 times more Phosphorus, 7.1 times more Potassium and 3.9 times more Zinc than Seitan.
• While 1 kg of Vital wheat gluten contains 1.4 times more Iron and 19.9 times more Selenium than Dry Roasted Almonds.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Roasted Almonds has 1.6 times more Energy, 28.4 times more Fat, 15 times more Saturated Fat, 17 times more Omega 6, 1.5 times more Carbohydrate, more Sugars and 18.2 times more Fiber than Seitan.
• While 1 kg of Vital wheat gluten contains 4.8 times more Omega 3 and 3.6 times more Protein than Dry Roasted Almonds.
• 1 kilogram of Roasted Almonds provide inadequate amounts of Omega 3
• 1 kilogram of Seitan provide inadequate amounts of Fiber