Comparing Nutrients in 500 calories Cereals ready-to-eat, POST, ALPHA-BITS VS Seitan

Weight per 500 calories

• Cereals ready-to-eat, POST, ALPHA-BITS: 129g
• Seitan: 135g

Both foods have similar energy densities which is high in comparison to other foods.

Which food has more nutrients per 500 calories - Cereals ready-to-eat, POST, ALPHA-BITS or Seitan?

Macros Ratio

	Protein	Fat	Carbs
Cereals ready-to-eat, POST, ALPHA-BITS	10%	10%	80%
Seitan	81%	4%	15%

Macro Nutrients

	Cereals ready-to-eat, POST, ALPHA-BITS	Seitan	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	6.1% 5.9g	2.58% 2.5g	97g per day for Men 19-50 years
Saturated Fat	4.4% 1.4g	1.15% 0.37g	32g per day for Men 19-50 years
Omega 3	6.2% 0.099g	4.05% 0.065g	1.6g per day for Men 19-50 years
Omega 6	13% 2.2g	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	79.4% 103g	14.3% 18.6g	130g per day for Men 19-50 years
Sugars	37.2% 27g	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	24% 9.13g	2.13% 0.81g	38g per day for Men 19-50 years
Protein	23% 13g	181% 102g	56g per day for Men 19-50 years

Vitamins

	Cereals ready-to-eat, POST, ALPHA-BITS	Seitan	Recommended Dietary Allowance
Vitamin A	106% 952μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	139% 1.67mg	0% 0mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	138% 1.8mg	0% 0mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	134% 21.5mg	0% 0mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	19.4% 0.97mg	0% 0mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	168% 2.2mg	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	214% 857μg	0% 0μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	268% 6.43μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	28.6% 25.7mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	57% 343IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	2.66% 0.4mg	0% 0mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.5% 1.8μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals ready-to-eat, POST, ALPHA-BITS	Seitan	Recommended Dietary Allowance
Calcium	4.5% 45mg	19% 192mg	1000mg per day for Men 19-50 years
Copper	43% 0.39mg	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	482% 38.6mg	88% 7.03mg	8mg per day for Men 19-50 years
Magnesium	30.3% 127mg	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	56.7% 397mg	50% 351mg	700mg per day for Men 19-50 years
Potassium	10% 343mg	3.97% 135mg	3400mg per day for Men 19-50 years
Selenium	49% 27μg	98% 53.6μg	55μg per day for Men 19-50 years
Sodium	50.7% 761mg	2.6% 39mg	1500mg per day for Men 19-50 years
Zinc	58.4% 6.43mg	10.4% 1.15mg	11mg per day for Men 19-50 years
Water	0.042% 1.54g	0.3% 11g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Cereals ready-to-eat, POST, ALPHA-BITS vs Seitan:

• Cereals ready-to-eat, POST, ALPHA-BITS have more Vitamin A, more Vitamin B1, more Vitamin B2, more Vitamin B3, more Vitamin B5, more Vitamin B6, more Vitamin B9, more Vitamin B12, more Vitamin C and more Vitamin D than Vital wheat gluten.
• Both Cereals ready-to-eat, POST, ALPHA-BITS as well as Vital wheat gluten have insufficient amounts of Vitamin E and Vitamin K in 500 kcal.

Comparing minerals per 500 calories for Cereals ready-to-eat, POST, ALPHA-BITS vs Seitan:

• Cereals ready-to-eat, POST, ALPHA-BITS have 1.6 times more Copper, 5.5 times more Iron, 3.8 times more Magnesium, 2.5 times more Potassium, 19.4 times more Sodium and 5.6 times more Zinc than Vital wheat gluten.
• While Vital wheat gluten contains 4.3 times more Calcium and 2 times more Selenium than Cereals ready-to-eat, POST, ALPHA-BITS.
• Both Cereals ready-to-eat, POST, ALPHA-BITS and Vital wheat gluten have similar amounts of Phosphorus per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Cereals ready-to-eat, POST, ALPHA-BITS have 2.4 times more Fat, 1.5 times more Omega 3, 2.1 times more Omega 6, 5.5 times more Carbohydrate, more Sugars and 11.3 times more Fiber than Vital wheat gluten.
• While Vital wheat gluten contains 7.9 times more Protein than Cereals ready-to-eat, POST, ALPHA-BITS.
• Both Cereals ready-to-eat, POST, ALPHA-BITS and Vital wheat gluten have similar amounts of Energy per 500 kcal.
• Both Cereals ready-to-eat, POST, ALPHA-BITS as well as Vital wheat gluten have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.