Comparing Nutrients in 1 pound Canned Baked Beans VS Seitan

Macros Ratio

	Protein	Fat	Carbs
Canned Baked Beans	18%	3%	79%
Seitan	81%	4%	15%

Macro Nutrients

	Canned Baked Beans	Seitan	Recommended Dietary Allowance
Energy	16.4% 476kcal	58% 1678kcal	2900kcal per day for Men 19-50 years
Fat	1.87% 1.8g	8.65% 8.4g	97g per day for Men 19-50 years
Saturated Fat	1.46% 0.47g	3.86% 1.23g	32g per day for Men 19-50 years
Omega 3	22% 0.35g	13.6% 0.22g	1.6g per day for Men 19-50 years
Omega 6	2.5% 0.42g	20.4% 3.46g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	71.5% 93g	48% 62.6g	130g per day for Men 19-50 years
Sugars	48.7% 35.3g	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	65.7% 25g	7.16% 2.72g	38g per day for Men 19-50 years
Protein	39% 21.8g	609% 341g	56g per day for Men 19-50 years

Vitamins

	Canned Baked Beans	Seitan	Recommended Dietary Allowance
Vitamin A	2.5% 22.7μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	56.7% 0.68mg	0% 0mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	21% 0.27mg	0% 0mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	12% 1.95mg	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	45.4% 0.59mg	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	27.2% 109μg	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	15.6% 14mg	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	4.54% 0.68mg	0% 0mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.02% 3.63μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Baked Beans	Seitan	Recommended Dietary Allowance
Calcium	22.7% 227mg	64.4% 644mg	1000mg per day for Men 19-50 years
Copper	104% 0.93mg	92% 0.83mg	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	16.4% 1.3mg	295% 23.6mg	8mg per day for Men 19-50 years
Magnesium	34.6% 145mg	27% 113mg	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	67.4% 472mg	168% 1179mg	700mg per day for Men 19-50 years
Potassium	39.5% 1343mg	13.3% 454mg	3400mg per day for Men 19-50 years
Selenium	37% 20.4μg	327% 180μg	55μg per day for Men 19-50 years
Sodium	0.3% 4.54mg	8.77% 132mg	1500mg per day for Men 19-50 years
Zinc	57.7% 6.35mg	35% 3.86mg	11mg per day for Men 19-50 years
Water	8.9% 329g	1% 37g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Baked Beans VS Seitan per 1 lb

Compare the macro and micronutrient content in 1 lb of Canned Baked Beans versus 1 lb of Seitan to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Canned Baked Beans vs Seitan:

• 1 pound of Canned Baked Beans has more Vitamin B1, more Vitamin B2, more Vitamin B3, more Vitamin B6, more Vitamin B9 and more Vitamin C than Seitan.
• 1 pound of Seitan have insufficient amounts of Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B6, Vitamin B9 and Vitamin C
• Both Canned Baked Beans no Salt as well as Vital wheat gluten have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D, Vitamin E and Vitamin K in one pound.

Comparing minerals per 1 pound for Canned Baked Beans vs Seitan:

• 1 pound of Canned Baked Beans has 1.3 times more Magnesium, 3 times more Potassium and 1.6 times more Zinc than Seitan.
• While 1 lb of Vital wheat gluten contains 2.8 times more Calcium, 17.9 times more Iron, 2.5 times more Phosphorus and 8.8 times more Selenium than Canned Baked Beans no Salt.
• Both Canned Baked Beans and Seitan contain similar levels of Copper per one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Canned Baked Beans has 1.6 times more Omega 3, 1.5 times more Carbohydrate, more Sugars and 9.2 times more Fiber than Seitan.
• While 1 lb of Vital wheat gluten contains 3.5 times more Energy, 8.2 times more Omega 6 and 15.7 times more Protein than Canned Baked Beans no Salt.
• 1 pound of Canned Baked Beans provide inadequate amounts of Omega 6
• 1 pound of Seitan provide inadequate amounts of Fiber