Comparing Nutrients in 7 ounces Royal Red Kidney Beans VS Seitan

Macros Ratio

	Protein	Fat	Carbs
Royal Red Kidney Beans	30%	1%	69%
Seitan	81%	4%	15%

Macro Nutrients

	Royal Red Kidney Beans	Seitan	Recommended Dietary Allowance
Energy	22.5% 653kcal	25.3% 734kcal	2900kcal per day for Men 19-50 years
Fat	0.92% 0.89g	3.8% 3.67g	97g per day for Men 19-50 years
Saturated Fat	0.4% 0.13g	1.7% 0.54g	32g per day for Men 19-50 years
Omega 3	19% 0.3g	5.95% 0.095g	1.6g per day for Men 19-50 years
Omega 6	1.13% 0.19g	8.9% 1.5g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	89% 116g	21% 27.4g	130g per day for Men 19-50 years
Sugars	NA	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	130% 49.4g	3.13% 1.2g	38g per day for Men 19-50 years
Protein	89.8% 50.3g	266% 149g	56g per day for Men 19-50 years

Vitamins

	Royal Red Kidney Beans	Seitan	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	64.5% 0.77mg	0% 0mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	36.6% 0.48mg	0% 0mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	26% 4.18mg	0% 0mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	31% 1.55mg	0% 0mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	60.4% 0.79mg	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	195% 780μg	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	9.92% 8.93mg	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	NA	0% 0mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Royal Red Kidney Beans	Seitan	Recommended Dietary Allowance
Calcium	26% 260mg	28% 282mg	1000mg per day for Men 19-50 years
Copper	220% 2mg	40% 0.36mg	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	216% 17.3mg	129% 10.3mg	8mg per day for Men 19-50 years
Magnesium	65.2% 274mg	12% 49.6mg	420mg per day for Men 19-50 years
Manganese	96% 2.2mg	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	115% 806mg	73.7% 516mg	700mg per day for Men 19-50 years
Potassium	78.6% 2671mg	5.84% 198mg	3400mg per day for Men 19-50 years
Selenium	11.5% 6.35μg	143% 78.8μg	55μg per day for Men 19-50 years
Sodium	1.7% 25.8mg	3.84% 57.5mg	1500mg per day for Men 19-50 years
Zinc	48% 5.28mg	15.3% 1.7mg	11mg per day for Men 19-50 years
Water	0.64% 23.6g	0.44% 16.3g	3700g per day for Men 19-50 years

Nutrient Comparison: Royal Red Kidney Beans VS Seitan per 7 oz

Compare the macro and micronutrient content in 7 oz of Royal Red Kidney Beans versus 7 oz of Seitan to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Royal Red Kidney Beans vs Seitan:

• 7 ounces of Royal Red Kidney Beans have more Vitamin B1, more Vitamin B2, more Vitamin B3, more Vitamin B5, more Vitamin B6, more Vitamin B9 and more Vitamin C than Seitan.
• 7 ounces of Seitan have insufficient amounts of Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B5, Vitamin B6, Vitamin B9 and Vitamin C
• Both Raw Royal Red Kidney Beans as well as Vital wheat gluten have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Royal Red Kidney Beans vs Seitan:

• 7 ounces of Royal Red Kidney Beans have 5.5 times more Copper, 1.7 times more Iron, 5.5 times more Magnesium, 1.6 times more Phosphorus, 13.5 times more Potassium and 3.1 times more Zinc than Seitan.
• While 7 oz of Vital wheat gluten contain 12.4 times more Selenium than Raw Royal Red Kidney Beans.
• Both Royal Red Kidney Beans and Seitan contain similar levels of Calcium per seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Royal Red Kidney Beans have 3.2 times more Omega 3, 4.2 times more Carbohydrate and 41.5 times more Fiber than Seitan.
• While 7 oz of Vital wheat gluten contain 7.9 times more Omega 6 and 3 times more Protein than Raw Royal Red Kidney Beans.
• Both Royal Red Kidney Beans and Seitan offer comparable quantities of Energy per seven ounces.
• 7 ounces of Royal Red Kidney Beans provide inadequate amounts of Omega 6
• 7 ounces of Seitan provide inadequate amounts of Fiber