Comparing Nutrients in 5 ounces Seitan VS Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Seitan	81%	4%	15%
Sunflower Seeds	13%	74%	13%

Macro Nutrients

	Seitan	Sunflower Seeds	Recommended Dietary Allowance
Energy	18% 524kcal	28.5% 828kcal	2900kcal per day for Men 19-50 years
Fat	2.7% 2.62g	75% 73g	97g per day for Men 19-50 years
Saturated Fat	1.2% 0.39g	19.7% 6.3g	32g per day for Men 19-50 years
Omega 3	4.25% 0.068g	5.3% 0.085g	1.6g per day for Men 19-50 years
Omega 6	6.36% 1.1g	192% 32.7g	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	22% 28.3g	130g per day for Men 19-50 years
Sugars	0% 0g	5.12% 3.7g	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	% 3.54g	g per day for Men 19-50 years
Fiber	2.24% 0.85g	32% 12g	38g per day for Men 19-50 years
Protein	190% 107g	52.6% 29.5g	56g per day for Men 19-50 years

Vitamins

	Seitan	Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.47% 4.25μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	0% 0mg	175% 2.1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	0% 0mg	38.7% 0.5mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	0% 0mg	74% 12mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	0% 0mg	32% 1.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	0% 0mg	147% 1.9mg	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	80.4% 322μg	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	2.2% 2mg	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	332% 50mg	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	Sunflower Seeds	Recommended Dietary Allowance
Calcium	20% 201mg	11% 111mg	1000mg per day for Men 19-50 years
Copper	28.7% 0.26mg	283% 2.55mg	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	93% 7.44mg	8mg per day for Men 19-50 years
Magnesium	8.44% 35.4mg	110% 461mg	420mg per day for Men 19-50 years
Manganese	NA	120% 2.76mg	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	134% 936mg	700mg per day for Men 19-50 years
Potassium	4.17% 142mg	27% 914mg	3400mg per day for Men 19-50 years
Selenium	102% 56.3μg	137% 75μg	55μg per day for Men 19-50 years
Sodium	2.74% 41mg	0.85% 12.8mg	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	0.18% 6.7g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Seitan vs Sunflower Seeds:

• Dried Sunflower Seed Kernels contain more Vitamin B1, more Vitamin B2, more Vitamin B3, more Vitamin B5, more Vitamin B6, more Vitamin B9, more Vitamin C and more Vitamin E than Vital wheat gluten.
• Both Vital wheat gluten as well as Dried Sunflower Seed Kernels have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin K in 5 oz.

Comparing minerals per 5 ounces for Seitan vs Sunflower Seeds:

• Vital wheat gluten has 1.8 times more Calcium and 3.2 times more Sodium than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 9.9 times more Copper, 13 times more Magnesium, 2.5 times more Phosphorus, 6.5 times more Potassium, 1.3 times more Selenium and 5.9 times more Zinc than Vital wheat gluten.
• Both Vital wheat gluten and Dried Sunflower Seed Kernels have similar amounts of Iron per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Vital wheat gluten has 3.6 times more Protein than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 1.6 times more Energy, 27.8 times more Fat, 16.4 times more Saturated Fat, 30.2 times more Omega 6, 1.5 times more Carbohydrate, more Sugars and 14.3 times more Fiber than Vital wheat gluten.
• Both Vital wheat gluten and Dried Sunflower Seed Kernels have similar amounts of Omega 3 per 5 oz.
• Both Vital wheat gluten as well as Dried Sunflower Seed Kernels have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.