Comparing Nutrients in 1 pound Seitan VS Almonds

Macros Ratio

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

Macro Nutrients

	Seitan	Almonds	Recommended Dietary Allowance
Energy	58% 1678kcal	91% 2626kcal	2900kcal per day for Men 19-50 years
Fat	8.65% 8.4g	233% 226g	97g per day for Men 19-50 years
Saturated Fat	3.86% 1.23g	54% 17.2g	32g per day for Men 19-50 years
Omega 3	13.6% 0.22g	0.85% 0.014g	1.6g per day for Men 19-50 years
Omega 6	20.4% 3.46g	329% 56g	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	75% 98g	130g per day for Men 19-50 years
Sugars	0% 0g	27.2% 19.7g	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	0.69% 0.5g	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	% 0.77g	g per day for Men 19-50 years
Sucrose	NA	% 18g	g per day for Men 19-50 years
Fiber	7.16% 2.72g	149% 56.7g	38g per day for Men 19-50 years
Protein	609% 341g	171% 96g	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	77.5% 0.93mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	0% 0mg	397% 5.16mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	0% 0mg	103% 16.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	0% 0mg	42.7% 2.14mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	0% 0mg	48% 0.62mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	862% 259μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	0% 0μg	50% 200μg	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	775% 116mg	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	64.4% 644mg	122% 1220mg	1000mg per day for Men 19-50 years
Copper	92% 0.83mg	520% 4.68mg	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	210% 17mg	8mg per day for Men 19-50 years
Magnesium	27% 113mg	292% 1225mg	420mg per day for Men 19-50 years
Manganese	NA	430% 9.9mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	457% 205μg	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	312% 2182mg	700mg per day for Men 19-50 years
Potassium	13.3% 454mg	98% 3325mg	3400mg per day for Men 19-50 years
Selenium	327% 180μg	34% 18.6μg	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	129% 14mg	11mg per day for Men 19-50 years
Water	1% 37g	0.54% 20g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound 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 1 lb.

Comparing minerals per 1 pound 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 1 pound:

• 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 1 lb.