Comparing Nutrients in 7 ounces Seitan VS Almonds

Macros Ratio

	Protein	Fat	Carbs
Seitan	81%	4%	15%
Almonds	14%	72%	14%

Macro Nutrients

	Seitan	Almonds	Recommended Dietary Allowance
Energy	25.3% 734kcal	39.6% 1149kcal	2900kcal per day for Men 19-50 years
Fat	3.8% 3.67g	102% 99g	97g per day for Men 19-50 years
Saturated Fat	1.7% 0.54g	23.6% 7.54g	32g per day for Men 19-50 years
Omega 3	5.95% 0.095g	0.37% 0.006g	1.6g per day for Men 19-50 years
Omega 6	8.9% 1.5g	144% 24.5g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	21% 27.4g	33% 42.8g	130g per day for Men 19-50 years
Sugars	0% 0g	12% 8.63g	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	0.3% 0.22g	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	% 0.34g	g per day for Men 19-50 years
Sucrose	NA	% 7.84g	g per day for Men 19-50 years
Fiber	3.13% 1.2g	65.3% 25g	38g per day for Men 19-50 years
Protein	266% 149g	75% 42g	56g per day for Men 19-50 years

Vitamins

	Seitan	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	34% 0.41mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	0% 0mg	174% 2.26mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	0% 0mg	45% 7.18mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	0% 0mg	18.7% 0.93mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	0% 0mg	21% 0.27mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	377% 113μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	0% 0μg	22% 87.3μg	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	339% 51mg	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	Almonds	Recommended Dietary Allowance
Calcium	28% 282mg	53.4% 534mg	1000mg per day for Men 19-50 years
Copper	40% 0.36mg	227% 2.05mg	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	129% 10.3mg	92% 7.36mg	8mg per day for Men 19-50 years
Magnesium	12% 49.6mg	128% 536mg	420mg per day for Men 19-50 years
Manganese	NA	188% 4.32mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	200% 90μg	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	73.7% 516mg	136% 955mg	700mg per day for Men 19-50 years
Potassium	5.84% 198mg	42.8% 1455mg	3400mg per day for Men 19-50 years
Selenium	143% 78.8μg	14.8% 8.14μg	55μg per day for Men 19-50 years
Sodium	3.84% 57.5mg	0.13% 2mg	1500mg per day for Men 19-50 years
Zinc	15.3% 1.7mg	56.3% 6.2mg	11mg per day for Men 19-50 years
Water	0.44% 16.3g	0.24% 8.75g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Seitan vs Almonds:

• 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.
• Both Vital wheat gluten as well as Almonds have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D and Vitamin K in 7 oz.

Comparing minerals per 7 ounces for Seitan vs Almonds:

• Vital wheat gluten has 1.4 times more Iron, 9.7 times more Selenium and 29 times more Sodium than Almonds.
• While Almonds contain 1.9 times more Calcium, 5.7 times more Copper, 10.8 times more Magnesium, 1.9 times more Phosphorus, 7.3 times more Potassium and 3.7 times more Zinc than Vital wheat gluten.

Comparison of macro-nutrients per 7 ounces:

• Vital wheat gluten has 16 times more Omega 3 and 3.6 times more Protein than Almonds.
• While Almonds contain 1.6 times more Energy, 27 times more Fat, 14 times more Saturated Fat, 16.2 times more Omega 6, 1.6 times more Carbohydrate, more Sugars and 20.8 times more Fiber than Vital wheat gluten.
• Both Vital wheat gluten as well as Almonds have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.