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

Weight per 500 calories

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

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, QUAKER, CAP?

Macros Ratio

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

Macro Nutrients

	Seitan	Cereals ready-to-eat, QUAKER, CAP	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	2.58% 2.5g	6.63% 6.43g	97g per day for Men 19-50 years
Saturated Fat	1.15% 0.37g	13% 4.2g	32g per day for Men 19-50 years
Omega 3	4.05% 0.065g	2.04% 0.033g	1.6g per day for Men 19-50 years
Omega 6	6.07% 1.03g	5.33% 0.91g	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	82.6% 107g	130g per day for Men 19-50 years
Sugars	0% 0g	76.8% 55.7g	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	8.27% 3.14g	38g per day for Men 19-50 years
Protein	181% 102g	9.85% 5.5g	56g per day for Men 19-50 years

Vitamins

	Seitan	Cereals ready-to-eat, QUAKER, CAP	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.98% 8.8μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	0% 0mg	169% 2.03mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	0% 0mg	176% 2.3mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	0% 0mg	169% 27mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	0% 0mg	3.64% 0.18mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	0% 0mg	207% 2.7mg	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	488% 1954μg	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	5.2% 0.78mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	0.63% 0.75μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Seitan	Cereals ready-to-eat, QUAKER, CAP	Recommended Dietary Allowance
Calcium	19% 192mg	1.4% 14mg	1000mg per day for Men 19-50 years
Copper	27.3% 0.25mg	15.5% 0.14mg	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	305% 24.4mg	8mg per day for Men 19-50 years
Magnesium	8.04% 33.8mg	16.5% 69mg	420mg per day for Men 19-50 years
Manganese	NA	41% 0.94mg	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	30% 210mg	700mg per day for Men 19-50 years
Potassium	3.97% 135mg	6.87% 234mg	3400mg per day for Men 19-50 years
Selenium	98% 53.6μg	15% 8.17μg	55μg per day for Men 19-50 years
Sodium	2.6% 39mg	63% 947mg	1500mg per day for Men 19-50 years
Zinc	10.4% 1.15mg	185% 20.3mg	11mg per day for Men 19-50 years
Water	0.3% 11g	0.085% 3.14g	3700g per day for Men 19-50 years

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

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

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

• Vital wheat gluten has 13.9 times more Calcium, 1.8 times more Copper, 1.7 times more Phosphorus and 6.6 times more Selenium than Cereals ready-to-eat, QUAKER, CAP.
• While Cereals ready-to-eat, QUAKER, CAP contain 3.5 times more Iron, 2 times more Magnesium, 1.7 times more Potassium, 24.2 times more Sodium and 17.7 times more Zinc than Vital wheat gluten.

Comparison of macro-nutrients per 500 calories:

• Vital wheat gluten has 18.4 times more Protein than Cereals ready-to-eat, QUAKER, CAP.
• While Cereals ready-to-eat, QUAKER, CAP contain 2.6 times more Fat, 11.4 times more Saturated Fat, 5.8 times more Carbohydrate, more Sugars and 3.9 times more Fiber than Vital wheat gluten.
• Both Vital wheat gluten and Cereals ready-to-eat, QUAKER, CAP have similar amounts of Energy and Omega 6 per 500 kcal.
• Both Vital wheat gluten as well as Cereals ready-to-eat, QUAKER, CAP have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 500 kcal.