Comparing Nutrients in 500 calories Cereals ready-to-eat, QUAKER, CAP VS Seitan

Weight per 500 calories

• Cereals ready-to-eat, QUAKER, CAP: 126g
• Seitan: 135g

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

Discover which food has more nutrients per 500 calories - Cereals ready-to-eat, QUAKER, CAP or Seitan?

Macros Ratio

	Protein	Fat	Carbs
Cereals ready-to-eat, QUAKER, CAP	4%	11%	85%
Seitan	81%	4%	15%

Macro Nutrients

	Cereals ready-to-eat, QUAKER, CAP	Seitan	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	6.27% 6.1g	2.58% 2.5g	97g per day for Men 19-50 years
Saturated Fat	12% 3.88g	1.15% 0.37g	32g per day for Men 19-50 years
Omega 3	2.13% 0.034g	4.05% 0.065g	1.6g per day for Men 19-50 years
Omega 6	5.36% 0.91g	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	83.2% 108g	14.3% 18.6g	130g per day for Men 19-50 years
Sugars	76.8% 55.7g	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	8.6% 3.27g	2.13% 0.81g	38g per day for Men 19-50 years
Protein	10% 5.6g	181% 102g	56g per day for Men 19-50 years

Vitamins

	Cereals ready-to-eat, QUAKER, CAP	Seitan	Recommended Dietary Allowance
Vitamin A	0.98% 8.8μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	168% 2mg	0% 0mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	174% 2.27mg	0% 0mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	163% 26mg	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	207% 2.7mg	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	513% 2053μg	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	0.14% 0.13mg	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	5.3% 0.79mg	0% 0mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.63% 0.76μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals ready-to-eat, QUAKER, CAP	Seitan	Recommended Dietary Allowance
Calcium	1.4% 14mg	19% 192mg	1000mg per day for Men 19-50 years
Copper	16.7% 0.15mg	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	312% 25mg	88% 7.03mg	8mg per day for Men 19-50 years
Magnesium	16.5% 69.3mg	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	30.2% 212mg	50% 351mg	700mg per day for Men 19-50 years
Potassium	6.93% 236mg	3.97% 135mg	3400mg per day for Men 19-50 years
Selenium	24% 13μg	98% 53.6μg	55μg per day for Men 19-50 years
Sodium	61% 913mg	2.6% 39mg	1500mg per day for Men 19-50 years
Zinc	178% 19.6mg	10.4% 1.15mg	11mg per day for Men 19-50 years
Water	0.085% 3.15g	0.3% 11g	3700g per day for Men 19-50 years

Cereals Ready-to-eat, QUAKER, CAP VS Seitan Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Cereals ready-to-eat, QUAKER, CAP or Seitan?

Lets compare vitamin content per 500 calories of Cereals ready-to-eat, QUAKER, CAP vs Seitan:

• 500 calories of Cereals ready-to-eat, QUAKER, CAP have more Vitamin B1, more Vitamin B2, more Vitamin B3, more Vitamin B6 and more Vitamin B9 than Seitan.
• 500 calories of Seitan have insufficient amounts of Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B6 and Vitamin B9
• Both Cereals ready-to-eat, QUAKER, CAP as well as Vital wheat gluten have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D, Vitamin E and Vitamin K in 500 calories.

Comparing minerals per 500 calories for Cereals ready-to-eat, QUAKER, CAP vs Seitan:

• 500 calories of Cereals ready-to-eat, QUAKER, CAP have 3.5 times more Iron, 2.1 times more Magnesium, 23.3 times more Sodium and 17.1 times more Zinc than Seitan.
• While 500 kcal of Vital wheat gluten contain 13.9 times more Calcium, 1.6 times more Copper, 1.7 times more Phosphorus and 4.1 times more Selenium than Cereals ready-to-eat, QUAKER, CAP.
• 500 calories of Cereals ready-to-eat, QUAKER, CAP lack sufficient amounts of Calcium
• 500 calories of Seitan lack sufficient amounts of Magnesium
• Both Cereals ready-to-eat, QUAKER, CAP as well as Vital wheat gluten lack sufficient amounts of Potassium in 500 calories.

Comparison of macro-nutrients per 500 calories:

• 500 calories of Cereals ready-to-eat, QUAKER, CAP have 10.6 times more Saturated Fat, 5.8 times more Carbohydrate and more Sugars than Seitan.
• While 500 kcal of Vital wheat gluten contain 18.1 times more Protein than Cereals ready-to-eat, QUAKER, CAP.
• Both Cereals ready-to-eat, QUAKER, CAP and Seitan offer comparable quantities of Energy per 500 calories.
• Both Cereals ready-to-eat, QUAKER, CAP as well as Vital wheat gluten provide inadequate amounts of Omega 3, Omega 6 and Fiber in 500 calories.