Comparing Nutrients in 500 calories Seitan VS Almond paste

Weight per 500 calories

• Seitan: 135g
• Almond paste: 109g

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

Which food has more nutrients per 500 calories - Seitan or Almond paste?

Macros Ratio

	Protein	Fat	Carbs
Seitan	81%	4%	15%
Almond paste	8%	52%	40%

Macro Nutrients

	Seitan	Almond paste	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	2.58% 2.5g	31.2% 30.3g	97g per day for Men 19-50 years
Saturated Fat	1.15% 0.37g	8.97% 2.87g	32g per day for Men 19-50 years
Omega 3	4.05% 0.065g	13.6% 0.22g	1.6g per day for Men 19-50 years
Omega 6	6.07% 1.03g	36% 6.1g	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	40% 52g	130g per day for Men 19-50 years
Sugars	0% 0g	54.6% 39.6g	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	13.8% 5.24g	38g per day for Men 19-50 years
Protein	181% 102g	17.5% 9.83g	56g per day for Men 19-50 years

Vitamins

	Seitan	Almond paste	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	0% 0mg	7.46% 0.09mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	0% 0mg	34.8% 0.45mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	0% 0mg	9.7% 1.55mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	0% 0mg	2.47% 0.12mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	0% 0mg	3.02% 0.039mg	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	20% 79.7μg	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	0.12% 0.11mg	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	99% 14.8mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Seitan	Almond paste	Recommended Dietary Allowance
Calcium	19% 192mg	18.8% 188mg	1000mg per day for Men 19-50 years
Copper	27.3% 0.25mg	55% 0.5mg	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	22% 1.75mg	8mg per day for Men 19-50 years
Magnesium	8.04% 33.8mg	33.8% 142mg	420mg per day for Men 19-50 years
Manganese	NA	40.6% 0.93mg	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	40.2% 282mg	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	8.34% 4.6μg	55μg per day for Men 19-50 years
Sodium	2.6% 39mg	0.66% 9.83mg	1500mg per day for Men 19-50 years
Zinc	10.4% 1.15mg	14.7% 1.6mg	11mg per day for Men 19-50 years
Water	0.3% 11g	0.42% 15.4g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Seitan vs Almond paste:

• Almond paste contains more Vitamin B1, more Vitamin B2, more Vitamin B3, more Vitamin B9 and more Vitamin E than Vital wheat gluten.
• Both Vital wheat gluten as well as Almond paste have insufficient amounts of Vitamin A, Vitamin B5, Vitamin B6, Vitamin B12, Vitamin C, Vitamin D and Vitamin K in 500 kcal.

Comparing minerals per 500 calories for Seitan vs Almond paste:

• Vital wheat gluten has 4 times more Iron, 1.2 times more Phosphorus and 11.7 times more Selenium than Almond paste.
• While Almond paste contains 2 times more Copper, 4.2 times more Magnesium, 2.5 times more Potassium and 1.4 times more Zinc than Vital wheat gluten.
• Both Vital wheat gluten and Almond paste have similar amounts of Calcium per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Vital wheat gluten has 10.3 times more Protein than Almond paste.
• While Almond paste contains 12.1 times more Fat, 7.8 times more Saturated Fat, 3.3 times more Omega 3, 5.9 times more Omega 6, 2.8 times more Carbohydrate, more Sugars and 6.5 times more Fiber than Vital wheat gluten.
• Both Vital wheat gluten and Almond paste have similar amounts of Energy per 500 kcal.
• Both Vital wheat gluten as well as Almond paste have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.