Comparing Nutrients in 5 ounces Seitan VS Cereals ready-to-eat, POST, ALPHA-BITS

Macros Ratio

	Protein	Fat	Carbs
Seitan	81%	4%	15%
Cereals ready-to-eat, POST, ALPHA-BITS	10%	10%	80%

Macro Nutrients

	Seitan	Cereals ready-to-eat, POST, ALPHA-BITS	Recommended Dietary Allowance
Energy	18% 524kcal	19% 551kcal	2900kcal per day for Men 19-50 years
Fat	2.7% 2.62g	6.72% 6.52g	97g per day for Men 19-50 years
Saturated Fat	1.2% 0.39g	4.87% 1.56g	32g per day for Men 19-50 years
Omega 3	4.25% 0.068g	6.82% 0.11g	1.6g per day for Men 19-50 years
Omega 6	6.36% 1.1g	14.4% 2.44g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	15% 19.5g	87.6% 114g	130g per day for Men 19-50 years
Sugars	0% 0g	41% 29.8g	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	2.24% 0.85g	26.5% 10g	38g per day for Men 19-50 years
Protein	190% 107g	25.3% 14g	56g per day for Men 19-50 years

Vitamins

	Seitan	Cereals ready-to-eat, POST, ALPHA-BITS	Recommended Dietary Allowance
Vitamin A	0% 0μg	117% 1050μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	0% 0mg	154% 1.84mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	0% 0mg	153% 2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	0% 0mg	148% 23.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	0% 0mg	21.4% 1.07mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	0% 0mg	185% 2.4mg	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	236% 945μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	295% 7.1μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	31.5% 28.3mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	63% 378IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	0% 0mg	2.93% 0.44mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	1.65% 2μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Seitan	Cereals ready-to-eat, POST, ALPHA-BITS	Recommended Dietary Allowance
Calcium	20% 201mg	4.96% 49.6mg	1000mg per day for Men 19-50 years
Copper	28.7% 0.26mg	47.2% 0.43mg	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	92% 7.37mg	532% 42.5mg	8mg per day for Men 19-50 years
Magnesium	8.44% 35.4mg	33.4% 140mg	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	52.6% 369mg	62.6% 438mg	700mg per day for Men 19-50 years
Potassium	4.17% 142mg	11% 378mg	3400mg per day for Men 19-50 years
Selenium	102% 56.3μg	54% 29.6μg	55μg per day for Men 19-50 years
Sodium	2.74% 41mg	56% 839mg	1500mg per day for Men 19-50 years
Zinc	11% 1.2mg	64.4% 7.1mg	11mg per day for Men 19-50 years
Water	0.31% 11.6g	0.046% 1.7g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Seitan vs Cereals ready-to-eat, POST, ALPHA-BITS:

• Cereals ready-to-eat, POST, ALPHA-BITS contain more Vitamin A, more Vitamin B1, more Vitamin B2, more Vitamin B3, more Vitamin B5, more Vitamin B6, more Vitamin B9, more Vitamin B12, more Vitamin C, more Vitamin D, more Vitamin E and more Vitamin K than Vital wheat gluten.

Comparing minerals per 5 ounces for Seitan vs Cereals ready-to-eat, POST, ALPHA-BITS:

• Vital wheat gluten has 4.1 times more Calcium and 1.9 times more Selenium than Cereals ready-to-eat, POST, ALPHA-BITS.
• While Cereals ready-to-eat, POST, ALPHA-BITS contain 1.6 times more Copper, 5.8 times more Iron, 4 times more Magnesium, 2.7 times more Potassium, 20.4 times more Sodium and 5.9 times more Zinc than Vital wheat gluten.
• Both Vital wheat gluten and Cereals ready-to-eat, POST, ALPHA-BITS have similar amounts of Phosphorus per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Vital wheat gluten has 7.5 times more Protein than Cereals ready-to-eat, POST, ALPHA-BITS.
• While Cereals ready-to-eat, POST, ALPHA-BITS contain 2.5 times more Fat, 4 times more Saturated Fat, 1.6 times more Omega 3, 2.3 times more Omega 6, 5.8 times more Carbohydrate, more Sugars and 11.8 times more Fiber than Vital wheat gluten.
• Both Vital wheat gluten and Cereals ready-to-eat, POST, ALPHA-BITS have similar amounts of Energy per 5 oz.
• Both Vital wheat gluten as well as Cereals ready-to-eat, POST, ALPHA-BITS have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.