Comparing Nutrients in 100 grams California Red Kidney Beans VS Seitan

Macros Ratio

	Protein	Fat	Carbs
California Red Kidney Beans	29%	1%	70%
Seitan	81%	4%	15%

Macro Nutrients

	California Red Kidney Beans	Seitan	Recommended Dietary Allowance
Energy	11.4% 330kcal	12.8% 370kcal	2900kcal per day for Men 19-50 years
Fat	0.26% 0.25g	1.9% 1.85g	97g per day for Men 19-50 years
Saturated Fat	0.11% 0.036g	0.85% 0.27g	32g per day for Men 19-50 years
Omega 3	5.25% 0.084g	3% 0.048g	1.6g per day for Men 19-50 years
Omega 6	0.32% 0.054g	4.5% 0.76g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	46% 59.8g	10.6% 13.8g	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	65.5% 25g	1.58% 0.6g	38g per day for Men 19-50 years
Protein	43.5% 24.4g	134% 75g	56g per day for Men 19-50 years

Vitamins

	California 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	44% 0.53mg	0% 0mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17% 0.22mg	0% 0mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13% 2.06mg	0% 0mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	15.6% 0.78mg	0% 0mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	30.5% 0.4mg	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	99% 394μg	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	5% 4.5mg	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

	California Red Kidney Beans	Seitan	Recommended Dietary Allowance
Calcium	19.5% 195mg	14% 142mg	1000mg per day for Men 19-50 years
Copper	122% 1.1mg	20.2% 0.18mg	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	117% 9.35mg	65% 5.2mg	8mg per day for Men 19-50 years
Magnesium	38% 160mg	5.95% 25mg	420mg per day for Men 19-50 years
Manganese	43.5% 1mg	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	58% 405mg	37% 260mg	700mg per day for Men 19-50 years
Potassium	44% 1490mg	2.94% 100mg	3400mg per day for Men 19-50 years
Selenium	5.8% 3.2μg	72% 39.7μg	55μg per day for Men 19-50 years
Sodium	0.73% 11mg	1.93% 29mg	1500mg per day for Men 19-50 years
Zinc	23% 2.55mg	7.73% 0.85mg	11mg per day for Men 19-50 years
Water	0.32% 11.8g	0.22% 8.2g	3700g per day for Men 19-50 years

Nutrient Comparison: California Red Kidney Beans VS Seitan per 100 g

Compare the macro and micronutrient content in 100 g of California Red Kidney Beans versus 100 g of Seitan to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 100 grams of California Red Kidney Beans vs Seitan:

• 100 grams of California 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.
• 100 grams of Seitan have insufficient amounts of Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B5, Vitamin B6, Vitamin B9 and Vitamin C
• Both Raw California Red Kidney Beans as well as Vital wheat gluten have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 100 grams.

Comparing minerals per 100 grams for California Red Kidney Beans vs Seitan:

• 100 grams of California Red Kidney Beans have 1.4 times more Calcium, 6 times more Copper, 1.8 times more Iron, 6.4 times more Magnesium, 1.6 times more Phosphorus, 14.9 times more Potassium and 3 times more Zinc than Seitan.
• While 100 g of Vital wheat gluten contain 12.4 times more Selenium than Raw California Red Kidney Beans.

Comparison of macro-nutrients per 100 grams:

• 100 grams of California Red Kidney Beans have 1.8 times more Omega 3, 4.3 times more Carbohydrate and 41.5 times more Fiber than Seitan.
• While 100 g of Vital wheat gluten contain 14.1 times more Omega 6 and 3.1 times more Protein than Raw California Red Kidney Beans.
• Both California Red Kidney Beans and Seitan offer comparable quantities of Energy per 100 grams.
• 100 grams of California Red Kidney Beans provide inadequate amounts of Omega 6
• 100 grams of Seitan provide inadequate amounts of Fiber