Comparing Nutrients in 5 ounces Canned Baked Beans VS Seitan

Macros Ratio

	Protein	Fat	Carbs
Canned Baked Beans	18%	3%	79%
Seitan	81%	4%	15%

Macro Nutrients

	Canned Baked Beans	Seitan	Recommended Dietary Allowance
Energy	5.13% 149kcal	18% 524kcal	2900kcal per day for Men 19-50 years
Fat	0.58% 0.57g	2.7% 2.62g	97g per day for Men 19-50 years
Saturated Fat	0.46% 0.15g	1.2% 0.39g	32g per day for Men 19-50 years
Omega 3	6.9% 0.11g	4.25% 0.068g	1.6g per day for Men 19-50 years
Omega 6	0.78% 0.13g	6.36% 1.1g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	22.3% 29g	15% 19.5g	130g per day for Men 19-50 years
Sugars	15.2% 11g	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	20.5% 7.8g	2.24% 0.85g	38g per day for Men 19-50 years
Protein	12% 6.8g	190% 107g	56g per day for Men 19-50 years

Vitamins

	Canned Baked Beans	Seitan	Recommended Dietary Allowance
Vitamin A	0.79% 7.1μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	17.7% 0.21mg	0% 0mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.54% 0.085mg	0% 0mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.8% 0.61mg	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	14% 0.18mg	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	8.5% 34μg	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	4.9% 4.4mg	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	1.4% 0.21mg	0% 0mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.94% 1.13μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Baked Beans	Seitan	Recommended Dietary Allowance
Calcium	7.1% 71mg	20% 201mg	1000mg per day for Men 19-50 years
Copper	32.4% 0.29mg	28.7% 0.26mg	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	5.14% 0.41mg	92% 7.37mg	8mg per day for Men 19-50 years
Magnesium	10.8% 45.4mg	8.44% 35.4mg	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	21% 147mg	52.6% 369mg	700mg per day for Men 19-50 years
Potassium	12.3% 420mg	4.17% 142mg	3400mg per day for Men 19-50 years
Selenium	11.6% 6.38μg	102% 56.3μg	55μg per day for Men 19-50 years
Sodium	0.094% 1.4mg	2.74% 41mg	1500mg per day for Men 19-50 years
Zinc	18% 2mg	11% 1.2mg	11mg per day for Men 19-50 years
Water	2.8% 103g	0.31% 11.6g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Baked Beans VS Seitan per 5 oz

Compare the macro and micronutrient content in 5 oz of Canned Baked Beans versus 5 oz of Seitan to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Canned Baked Beans vs Seitan:

• 5 ounces of Canned Baked Beans have more Vitamin B1, more Vitamin B2, more Vitamin B3, more Vitamin B6, more Vitamin B9 and more Vitamin C than Seitan.
• 5 ounces of Seitan have insufficient amounts of Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B6, Vitamin B9 and Vitamin C
• Both Canned Baked Beans no Salt as well as Vital wheat gluten have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D, Vitamin E and Vitamin K in five ounces.

Comparing minerals per 5 ounces for Canned Baked Beans vs Seitan:

• 5 ounces of Canned Baked Beans have 1.3 times more Magnesium, 3 times more Potassium and 1.6 times more Zinc than Seitan.
• While 5 oz of Vital wheat gluten contain 2.8 times more Calcium, 17.9 times more Iron, 2.5 times more Phosphorus and 8.8 times more Selenium than Canned Baked Beans no Salt.
• Both Canned Baked Beans and Seitan contain similar levels of Copper per five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Canned Baked Beans have 1.6 times more Omega 3, 1.5 times more Carbohydrate, more Sugars and 9.2 times more Fiber than Seitan.
• While 5 oz of Vital wheat gluten contain 3.5 times more Energy, 8.2 times more Omega 6 and 15.7 times more Protein than Canned Baked Beans no Salt.
• 5 ounces of Canned Baked Beans provide inadequate amounts of Omega 6
• 5 ounces of Seitan provide inadequate amounts of Fiber