Comparing Nutrients in 5 ounces Cereals ready-to-eat, QUAKER, CAP VS Seitan

Macros Ratio

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

Macro Nutrients

	Cereals ready-to-eat, QUAKER, CAP	Seitan	Recommended Dietary Allowance
Energy	19.5% 564kcal	18% 524kcal	2900kcal per day for Men 19-50 years
Fat	7.5% 7.26g	2.7% 2.62g	97g per day for Men 19-50 years
Saturated Fat	15% 4.74g	1.2% 0.39g	32g per day for Men 19-50 years
Omega 3	2.3% 0.037g	4.25% 0.068g	1.6g per day for Men 19-50 years
Omega 6	6% 1.02g	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	93% 121g	15% 19.5g	130g per day for Men 19-50 years
Sugars	86.7% 63g	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	9.33% 3.54g	2.24% 0.85g	38g per day for Men 19-50 years
Protein	11% 6.22g	190% 107g	56g per day for Men 19-50 years

Vitamins

	Cereals ready-to-eat, QUAKER, CAP	Seitan	Recommended Dietary Allowance
Vitamin A	1.1% 9.92μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	191% 2.3mg	0% 0mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	199% 2.6mg	0% 0mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	190% 30.4mg	0% 0mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.1% 0.21mg	0% 0mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	233% 3.03mg	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	551% 2204μg	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	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	5.86% 0.88mg	0% 0mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.71% 0.85μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals ready-to-eat, QUAKER, CAP	Seitan	Recommended Dietary Allowance
Calcium	1.56% 15.6mg	20% 201mg	1000mg per day for Men 19-50 years
Copper	17.5% 0.16mg	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	344% 27.5mg	92% 7.37mg	8mg per day for Men 19-50 years
Magnesium	18.6% 78mg	8.44% 35.4mg	420mg per day for Men 19-50 years
Manganese	46% 1.06mg	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	34% 237mg	52.6% 369mg	700mg per day for Men 19-50 years
Potassium	7.75% 264mg	4.17% 142mg	3400mg per day for Men 19-50 years
Selenium	16.8% 9.2μg	102% 56.3μg	55μg per day for Men 19-50 years
Sodium	71.3% 1069mg	2.74% 41mg	1500mg per day for Men 19-50 years
Zinc	208% 23mg	11% 1.2mg	11mg per day for Men 19-50 years
Water	0.096% 3.54g	0.31% 11.6g	3700g per day for Men 19-50 years

Nutrient Comparison: Cereals ready-to-eat, QUAKER, CAP VS Seitan per 5 oz

Compare the macro and micronutrient content in 5 oz of Cereals ready-to-eat, QUAKER, CAP versus 5 oz of Seitan to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Cereals ready-to-eat, QUAKER, CAP vs Seitan:

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

Comparing minerals per 5 ounces for Cereals ready-to-eat, QUAKER, CAP vs Seitan:

• 5 ounces of Cereals ready-to-eat, QUAKER, CAP have 3.7 times more Iron, 2.2 times more Magnesium, 1.9 times more Potassium, 26 times more Sodium and 19 times more Zinc than Seitan.
• While 5 oz of Vital wheat gluten contain 12.9 times more Calcium, 1.6 times more Copper, 1.6 times more Phosphorus and 6.1 times more Selenium than Cereals ready-to-eat, QUAKER, CAP.
• 5 ounces of Cereals ready-to-eat, QUAKER, CAP lack sufficient amounts of Calcium

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Cereals ready-to-eat, QUAKER, CAP have 2.8 times more Fat, 12.3 times more Saturated Fat, 6.2 times more Carbohydrate, more Sugars and 4.2 times more Fiber than Seitan.
• While 5 oz of Vital wheat gluten contain 1.8 times more Omega 3 and 17.1 times more Protein than Cereals ready-to-eat, QUAKER, CAP.
• Both Cereals ready-to-eat, QUAKER, CAP and Seitan offer comparable quantities of Energy and Omega 6 per five ounces.
• 5 ounces of Cereals ready-to-eat, QUAKER, CAP provide inadequate amounts of Omega 3
• 5 ounces of Seitan provide inadequate amounts of Fiber