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.

Discover 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	6.27% 6.1g	97g per day for Men 19-50 years
Saturated Fat	1.15% 0.37g	12% 3.88g	32g per day for Men 19-50 years
Omega 3	4.05% 0.065g	2.13% 0.034g	1.6g per day for Men 19-50 years
Omega 6	6.07% 1.03g	5.36% 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	83.2% 108g	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	8.6% 3.27g	38g per day for Men 19-50 years
Protein	181% 102g	10% 5.6g	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	168% 2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	0% 0mg	174% 2.27mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	0% 0mg	163% 26mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	0% 0mg	NA	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	513% 2053μg	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	0.14% 0.13mg	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	5.3% 0.79mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	0.63% 0.76μg	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	16.7% 0.15mg	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	312% 25mg	8mg per day for Men 19-50 years
Magnesium	8.04% 33.8mg	16.5% 69.3mg	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	30.2% 212mg	700mg per day for Men 19-50 years
Potassium	3.97% 135mg	6.93% 236mg	3400mg per day for Men 19-50 years
Selenium	98% 53.6μg	24% 13μg	55μg per day for Men 19-50 years
Sodium	2.6% 39mg	61% 913mg	1500mg per day for Men 19-50 years
Zinc	10.4% 1.15mg	178% 19.6mg	11mg per day for Men 19-50 years
Water	0.3% 11g	0.085% 3.15g	3700g per day for Men 19-50 years

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

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

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

• 500 kcal of Cereals ready-to-eat, QUAKER, CAP contain more Vitamin B1, more Vitamin B2, more Vitamin B3, more Vitamin B6 and more Vitamin B9 than Vital wheat gluten.
• 500 calories of Seitan have insufficient amounts of Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B6 and Vitamin B9
• Both Vital wheat gluten as well as Cereals ready-to-eat, QUAKER, CAP 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 Seitan vs Cereals ready-to-eat, QUAKER, CAP:

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

Comparison of macro-nutrients per 500 calories:

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