Comparing Nutrients in 500 calories Canned Baked Beans VS Seitan

Weight per 500 calories

• Canned Baked Beans: 476g
• Seitan: 135g

Vital wheat gluten has 3.5 times more energy per unit of mass than Canned Baked Beans no Salt, which is high in comparison to other foods. Canned Baked Beans having average energy density.

Which food has more nutrients per 500 calories - Canned Baked Beans or 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	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	1.96% 1.9g	2.58% 2.5g	97g per day for Men 19-50 years
Saturated Fat	1.53% 0.49g	1.15% 0.37g	32g per day for Men 19-50 years
Omega 3	23.2% 0.37g	4.05% 0.065g	1.6g per day for Men 19-50 years
Omega 6	2.6% 0.44g	6.07% 1.03g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	75% 98g	14.3% 18.6g	130g per day for Men 19-50 years
Sugars	51% 37g	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	69% 26g	2.13% 0.81g	38g per day for Men 19-50 years
Protein	41% 23g	181% 102g	56g per day for Men 19-50 years

Vitamins

	Canned Baked Beans	Seitan	Recommended Dietary Allowance
Vitamin A	2.65% 24μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	59.5% 0.71mg	0% 0mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	22% 0.29mg	0% 0mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	12.8% 2.05mg	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	47.6% 0.62mg	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	28.6% 114μg	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	16.4% 14.8mg	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	4.76% 0.71mg	0% 0mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.17% 3.8μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Baked Beans	Seitan	Recommended Dietary Allowance
Calcium	24% 238mg	19% 192mg	1000mg per day for Men 19-50 years
Copper	109% 0.98mg	27.3% 0.25mg	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	17.3% 1.4mg	88% 7.03mg	8mg per day for Men 19-50 years
Magnesium	36.3% 152mg	8.04% 33.8mg	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	70.7% 495mg	50% 351mg	700mg per day for Men 19-50 years
Potassium	41.5% 1410mg	3.97% 135mg	3400mg per day for Men 19-50 years
Selenium	39% 21.4μg	98% 53.6μg	55μg per day for Men 19-50 years
Sodium	0.32% 4.76mg	2.6% 39mg	1500mg per day for Men 19-50 years
Zinc	60.6% 6.67mg	10.4% 1.15mg	11mg per day for Men 19-50 years
Water	9.34% 346g	0.3% 11g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Canned Baked Beans vs Seitan:

• Canned Baked Beans no Salt have more Vitamin B1, more Vitamin B2, more Vitamin B3, more Vitamin B6, more Vitamin B9 and more Vitamin C than Vital wheat gluten.
• 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 500 kcal.

Comparing minerals per 500 calories for Canned Baked Beans vs Seitan:

• Canned Baked Beans no Salt have 1.2 times more Calcium, 4 times more Copper, 4.5 times more Magnesium, 1.4 times more Phosphorus, 10.4 times more Potassium, 5.8 times more Zinc and 31.2 times more Water than Vital wheat gluten.
• While Vital wheat gluten contains 5.1 times more Iron and 2.5 times more Selenium than Canned Baked Beans no Salt.

Comparison of macro-nutrients per 500 calories:

• Canned Baked Beans no Salt have 5.7 times more Omega 3, 5.2 times more Carbohydrate, more Sugars and 32.3 times more Fiber than Vital wheat gluten.
• While Vital wheat gluten contains 2.3 times more Omega 6 and 4.4 times more Protein than Canned Baked Beans no Salt.
• Both Canned Baked Beans no Salt and Vital wheat gluten have similar amounts of Energy per 500 kcal.
• Both Canned Baked Beans no Salt as well as Vital wheat gluten have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 500 kcal.