Comparing Nutrients in 1 kilogram Seitan VS Boiled Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Seitan	81%	4%	15%
Boiled Kidney Beans	27%	3%	70%

Macro Nutrients

	Seitan	Boiled Kidney Beans	Recommended Dietary Allowance
Energy	128% 3700kcal	43.8% 1270kcal	2900kcal per day for Men 19-50 years
Fat	19% 18.5g	5.15% 5g	97g per day for Men 19-50 years
Saturated Fat	8.5% 2.72g	2.3% 0.73g	32g per day for Men 19-50 years
Omega 3	30% 0.48g	106% 1.7g	1.6g per day for Men 19-50 years
Omega 6	45% 7.63g	6.35% 1.08g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	106% 138g	175% 228g	130g per day for Men 19-50 years
Sugars	0% 0g	4.4% 3.2g	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	15.8% 6g	168% 64g	38g per day for Men 19-50 years
Protein	1342% 752g	155% 86.7g	56g per day for Men 19-50 years

Vitamins

	Seitan	Boiled Kidney Beans	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	133% 1.6mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	0% 0mg	44.6% 0.58mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	0% 0mg	36% 5.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	0% 0mg	44% 2.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	0% 0mg	92% 1.2mg	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	325% 1300μg	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	13.3% 12mg	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	2% 0.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	70% 84μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Seitan	Boiled Kidney Beans	Recommended Dietary Allowance
Calcium	142% 1420mg	35% 350mg	1000mg per day for Men 19-50 years
Copper	202% 1.82mg	240% 2.16mg	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	650% 52mg	278% 22mg	8mg per day for Men 19-50 years
Magnesium	59.5% 250mg	100% 420mg	420mg per day for Men 19-50 years
Manganese	NA	187% 4.3mg	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	371% 2600mg	197% 1380mg	700mg per day for Men 19-50 years
Potassium	29.4% 1000mg	119% 4050mg	3400mg per day for Men 19-50 years
Selenium	722% 397μg	20% 11μg	55μg per day for Men 19-50 years
Sodium	19.3% 290mg	0.67% 10mg	1500mg per day for Men 19-50 years
Zinc	77.3% 8.5mg	91% 10mg	11mg per day for Men 19-50 years
Water	2.2% 82g	18% 669g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Seitan vs Boiled Kidney Beans:

• Boiled All Types Kidney Beans contain more Vitamin B1, more Vitamin B2, more Vitamin B3, more Vitamin B5, more Vitamin B6, more Vitamin B9, more Vitamin C and more Vitamin K than Vital wheat gluten.
• Both Vital wheat gluten as well as Boiled All Types Kidney Beans have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin E in 1 kg.

Comparing minerals per 1 kilogram for Seitan vs Boiled Kidney Beans:

• Vital wheat gluten has 4.1 times more Calcium, 2.3 times more Iron, 1.9 times more Phosphorus, 36.1 times more Selenium and 29 times more Sodium than Boiled All Types Kidney Beans.
• While Boiled All Types Kidney Beans contain 1.7 times more Magnesium, 4.1 times more Potassium and 8.2 times more Water than Vital wheat gluten.
• Both Vital wheat gluten and Boiled All Types Kidney Beans have similar amounts of Copper and Zinc per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Vital wheat gluten has 2.9 times more Energy, 3.7 times more Fat, 7.1 times more Omega 6 and 8.7 times more Protein than Boiled All Types Kidney Beans.
• While Boiled All Types Kidney Beans contain 3.5 times more Omega 3, 1.7 times more Carbohydrate and 10.7 times more Fiber than Vital wheat gluten.
• Both Vital wheat gluten as well as Boiled All Types Kidney Beans have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.