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

Weight per 500 calories

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

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

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

Macros Ratio

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

Macro Nutrients

	Seitan	Cereals ready-to-eat, POST, ALPHA-BITS	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	2.58% 2.5g	6.1% 5.9g	97g per day for Men 19-50 years
Saturated Fat	1.15% 0.37g	4.4% 1.4g	32g per day for Men 19-50 years
Omega 3	4.05% 0.065g	6.2% 0.099g	1.6g per day for Men 19-50 years
Omega 6	6.07% 1.03g	13% 2.2g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	14.3% 18.6g	79.4% 103g	130g per day for Men 19-50 years
Sugars	0% 0g	37.2% 27g	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	2.13% 0.81g	24% 9.13g	38g per day for Men 19-50 years
Protein	181% 102g	23% 13g	56g per day for Men 19-50 years

Vitamins

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

Minerals

	Seitan	Cereals ready-to-eat, POST, ALPHA-BITS	Recommended Dietary Allowance
Calcium	19% 192mg	4.5% 45mg	1000mg per day for Men 19-50 years
Copper	27.3% 0.25mg	43% 0.39mg	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	88% 7.03mg	482% 38.6mg	8mg per day for Men 19-50 years
Magnesium	8.04% 33.8mg	30.3% 127mg	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	50% 351mg	56.7% 397mg	700mg per day for Men 19-50 years
Potassium	3.97% 135mg	10% 343mg	3400mg per day for Men 19-50 years
Selenium	98% 53.6μg	49% 27μg	55μg per day for Men 19-50 years
Sodium	2.6% 39mg	50.7% 761mg	1500mg per day for Men 19-50 years
Zinc	10.4% 1.15mg	58.4% 6.43mg	11mg per day for Men 19-50 years
Water	0.3% 11g	0.042% 1.54g	3700g per day for Men 19-50 years

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

• Cereals ready-to-eat, POST, ALPHA-BITS contain 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 Vital wheat gluten as well as Cereals ready-to-eat, POST, ALPHA-BITS have insufficient amounts of Vitamin E and Vitamin K in 500 kcal.

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

• Vital wheat gluten has 4.3 times more Calcium and 2 times more Selenium than Cereals ready-to-eat, POST, ALPHA-BITS.
• While Cereals ready-to-eat, POST, ALPHA-BITS contain 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.
• Both Vital wheat gluten and Cereals ready-to-eat, POST, ALPHA-BITS have similar amounts of Phosphorus per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Vital wheat gluten has 7.9 times more Protein than Cereals ready-to-eat, POST, ALPHA-BITS.
• While Cereals ready-to-eat, POST, ALPHA-BITS contain 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.
• Both Vital wheat gluten and Cereals ready-to-eat, POST, ALPHA-BITS have similar amounts of Energy per 500 kcal.
• Both Vital wheat gluten as well as Cereals ready-to-eat, POST, ALPHA-BITS have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.