Comparing Nutrients in 5 ounces Seitan VS Roasted Almonds

Macros Ratio

	Protein	Fat	Carbs
Seitan	81%	4%	15%
Roasted Almonds	13%	74%	13%

Macro Nutrients

	Seitan	Roasted Almonds	Recommended Dietary Allowance
Energy	18% 524kcal	29.2% 848kcal	2900kcal per day for Men 19-50 years
Fat	2.7% 2.62g	76.8% 74.5g	97g per day for Men 19-50 years
Saturated Fat	1.2% 0.39g	18% 5.8g	32g per day for Men 19-50 years
Omega 3	4.25% 0.068g	0.89% 0.014g	1.6g per day for Men 19-50 years
Omega 6	6.36% 1.1g	108% 18.3g	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	23% 29.8g	130g per day for Men 19-50 years
Sugars	0% 0g	9.5% 6.9g	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	0.02% 0.014g	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	% 0.014g	g per day for Men 19-50 years
Sucrose	NA	% 6.73g	g per day for Men 19-50 years
Fiber	2.24% 0.85g	40.7% 15.5g	38g per day for Men 19-50 years
Protein	190% 107g	53% 29.7g	56g per day for Men 19-50 years

Vitamins

	Seitan	Roasted Almonds	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	9.1% 0.11mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	0% 0mg	131% 1.7mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	0% 0mg	32.2% 5.16mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	0% 0mg	9.1% 0.46mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	0% 0mg	15% 0.19mg	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	19.5% 78μg	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	0% 0mg	226% 34mg	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	Roasted Almonds	Recommended Dietary Allowance
Calcium	20% 201mg	38% 380mg	1000mg per day for Men 19-50 years
Copper	28.7% 0.26mg	173% 1.56mg	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	66% 5.3mg	8mg per day for Men 19-50 years
Magnesium	8.44% 35.4mg	94% 395mg	420mg per day for Men 19-50 years
Manganese	NA	138% 3.16mg	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	95% 668mg	700mg per day for Men 19-50 years
Potassium	4.17% 142mg	29.7% 1011mg	3400mg per day for Men 19-50 years
Selenium	102% 56.3μg	5.15% 2.83μg	55μg per day for Men 19-50 years
Sodium	2.74% 41mg	0.28% 4.25mg	1500mg per day for Men 19-50 years
Zinc	11% 1.2mg	42.7% 4.7mg	11mg per day for Men 19-50 years
Water	0.31% 11.6g	0.092% 3.4g	3700g per day for Men 19-50 years

Nutrient Comparison: Seitan VS Roasted Almonds per 5 oz

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

Lets compare vitamin content per 5 ounces of Seitan vs Roasted Almonds:

• 5 oz of Dry Roasted Almonds contain more Vitamin B1, more Vitamin B2, more Vitamin B3, more Vitamin B5, more Vitamin B6, more Vitamin B9 and more Vitamin E than Vital wheat gluten.
• 5 ounces of Seitan have insufficient amounts of Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B5, Vitamin B6, Vitamin B9 and Vitamin E
• Both Vital wheat gluten as well as Dry Roasted Almonds have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D and Vitamin K in five ounces.

Comparing minerals per 5 ounces for Seitan vs Roasted Almonds:

• 5 ounces of Seitan have 1.4 times more Iron and 19.9 times more Selenium than Roasted Almonds.
• While 5 oz of Dry Roasted Almonds contain 1.9 times more Calcium, 6 times more Copper, 11.2 times more Magnesium, 1.8 times more Phosphorus, 7.1 times more Potassium and 3.9 times more Zinc than Vital wheat gluten.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Seitan have 4.8 times more Omega 3 and 3.6 times more Protein than Roasted Almonds.
• While 5 oz of Dry Roasted Almonds contain 1.6 times more Energy, 28.4 times more Fat, 15 times more Saturated Fat, 17 times more Omega 6, 1.5 times more Carbohydrate, more Sugars and 18.2 times more Fiber than Vital wheat gluten.
• 5 ounces of Seitan provide inadequate amounts of Fiber
• 5 ounces of Roasted Almonds provide inadequate amounts of Omega 3