Comparing Nutrients in 1 pound Seitan VS Roasted Almonds

Macros Ratio

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

Macro Nutrients

	Seitan	Roasted Almonds	Recommended Dietary Allowance
Energy	58% 1678kcal	94% 2712kcal	2900kcal per day for Men 19-50 years
Fat	8.65% 8.4g	246% 238g	97g per day for Men 19-50 years
Saturated Fat	3.86% 1.23g	58% 18.6g	32g per day for Men 19-50 years
Omega 3	13.6% 0.22g	2.83% 0.045g	1.6g per day for Men 19-50 years
Omega 6	20.4% 3.46g	345% 58.7g	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	73.3% 95g	130g per day for Men 19-50 years
Sugars	0% 0g	30.4% 22g	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	0.063% 0.045g	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	% 0.045g	g per day for Men 19-50 years
Sucrose	NA	% 21.5g	g per day for Men 19-50 years
Fiber	7.16% 2.72g	130% 49.4g	38g per day for Men 19-50 years
Protein	609% 341g	170% 95g	56g per day for Men 19-50 years

Vitamins

	Seitan	Roasted 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	29% 0.35mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	0% 0mg	418% 5.43mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	0% 0mg	103% 16.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	0% 0mg	29% 1.46mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	0% 0mg	47.5% 0.62mg	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	62.4% 249μg	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	723% 108mg	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	Roasted Almonds	Recommended Dietary Allowance
Calcium	64.4% 644mg	122% 1216mg	1000mg per day for Men 19-50 years
Copper	92% 0.83mg	554% 5mg	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	211% 17mg	8mg per day for Men 19-50 years
Magnesium	27% 113mg	301% 1266mg	420mg per day for Men 19-50 years
Manganese	NA	440% 10mg	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	305% 2136mg	700mg per day for Men 19-50 years
Potassium	13.3% 454mg	95% 3234mg	3400mg per day for Men 19-50 years
Selenium	327% 180μg	16.5% 9.07μg	55μg per day for Men 19-50 years
Sodium	8.77% 132mg	0.91% 13.6mg	1500mg per day for Men 19-50 years
Zinc	35% 3.86mg	136% 15mg	11mg per day for Men 19-50 years
Water	1% 37g	0.3% 11g	3700g per day for Men 19-50 years

Nutrient Comparison: Seitan VS Roasted Almonds per 1 lb

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

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

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

Comparing minerals per 1 pound for Seitan vs Roasted Almonds:

• 1 pound of Seitan has 1.4 times more Iron and 19.9 times more Selenium than Roasted Almonds.
• While 1 lb of Dry Roasted Almonds contains 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 Vital wheat gluten.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Seitan has 4.8 times more Omega 3 and 3.6 times more Protein than Roasted Almonds.
• While 1 lb of Dry Roasted Almonds contains 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 Vital wheat gluten.
• 1 pound of Seitan provide inadequate amounts of Fiber
• 1 pound of Roasted Almonds provide inadequate amounts of Omega 3