Comparing Nutrients in 1 pound 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	58% 1678kcal	20% 576kcal	2900kcal per day for Men 19-50 years
Fat	8.65% 8.4g	2.34% 2.27g	97g per day for Men 19-50 years
Saturated Fat	3.86% 1.23g	1.03% 0.33g	32g per day for Men 19-50 years
Omega 3	13.6% 0.22g	48% 0.77g	1.6g per day for Men 19-50 years
Omega 6	20.4% 3.46g	2.9% 0.49g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	48% 62.6g	79.6% 103g	130g per day for Men 19-50 years
Sugars	0% 0g	2% 1.45g	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	7.16% 2.72g	76.4% 29g	38g per day for Men 19-50 years
Protein	609% 341g	70.2% 39.3g	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	60.5% 0.73mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	0% 0mg	20.2% 0.26mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	0% 0mg	16.4% 2.62mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	0% 0mg	20% 1mg	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	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	0% 0μg	147% 590μg	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	6.05% 5.44mg	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	0.91% 0.14mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	31.8% 38μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Seitan	Boiled Kidney Beans	Recommended Dietary Allowance
Calcium	64.4% 644mg	16% 159mg	1000mg per day for Men 19-50 years
Copper	92% 0.83mg	109% 0.98mg	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	295% 23.6mg	126% 10mg	8mg per day for Men 19-50 years
Magnesium	27% 113mg	45.4% 191mg	420mg per day for Men 19-50 years
Manganese	NA	85% 1.95mg	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	168% 1179mg	89.4% 626mg	700mg per day for Men 19-50 years
Potassium	13.3% 454mg	54% 1837mg	3400mg per day for Men 19-50 years
Selenium	327% 180μg	9.07% 5μg	55μg per day for Men 19-50 years
Sodium	8.77% 132mg	0.3% 4.54mg	1500mg per day for Men 19-50 years
Zinc	35% 3.86mg	41.2% 4.54mg	11mg per day for Men 19-50 years
Water	1% 37g	8.2% 304g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound 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 lb.

Comparing minerals per 1 pound 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 lb.

Comparison of macro-nutrients per 1 pound:

• 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 lb.