Comparing Nutrients in 100 grams Tofu Yogurt VS Seitan

Macros Ratio

	Protein	Fat	Carbs
Tofu Yogurt	15%	17%	68%
Seitan	81%	4%	15%

Macro Nutrients

	Tofu Yogurt	Seitan	Recommended Dietary Allowance
Energy	3.24% 94kcal	12.8% 370kcal	2900kcal per day for Men 19-50 years
Fat	1.86% 1.8g	1.9% 1.85g	97g per day for Men 19-50 years
Saturated Fat	0.81% 0.26g	0.85% 0.27g	32g per day for Men 19-50 years
Omega 3	7.25% 0.12g	3% 0.048g	1.6g per day for Men 19-50 years
Omega 6	5.3% 0.9g	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	12.3% 16g	10.6% 13.8g	130g per day for Men 19-50 years
Sugars	1.7% 1.24g	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	0.53% 0.2g	1.58% 0.6g	38g per day for Men 19-50 years
Protein	6.25% 3.5g	134% 75g	56g per day for Men 19-50 years

Vitamins

	Tofu Yogurt	Seitan	Recommended Dietary Allowance
Vitamin A	0.22% 2μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	5% 0.06mg	0% 0mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	1.54% 0.02mg	0% 0mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	1.5% 0.24mg	0% 0mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	0% 0mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	1.54% 0.02mg	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	1.5% 6μg	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	2.78% 2.5mg	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	2.07% 0.31mg	0% 0mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.9% 3.5μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tofu Yogurt	Seitan	Recommended Dietary Allowance
Calcium	11.8% 118mg	14% 142mg	1000mg per day for Men 19-50 years
Copper	8.33% 0.075mg	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	13.3% 1.06mg	65% 5.2mg	8mg per day for Men 19-50 years
Magnesium	9.52% 40mg	5.95% 25mg	420mg per day for Men 19-50 years
Manganese	NA	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	5.43% 38mg	37% 260mg	700mg per day for Men 19-50 years
Potassium	1.4% 47mg	2.94% 100mg	3400mg per day for Men 19-50 years
Selenium	23.6% 13μg	72% 39.7μg	55μg per day for Men 19-50 years
Sodium	2.33% 35mg	1.93% 29mg	1500mg per day for Men 19-50 years
Zinc	2.8% 0.31mg	7.73% 0.85mg	11mg per day for Men 19-50 years
Water	2.1% 77.5g	0.22% 8.2g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams of Tofu Yogurt vs Seitan:

• Tofu yogurt has more Vitamin B1, more Vitamin B2, more Vitamin B3, more Vitamin B6, more Vitamin B9, more Vitamin C, more Vitamin E and more Vitamin K than Vital wheat gluten.
• Both Tofu yogurt as well as Vital wheat gluten have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 100 g.

Comparing minerals per 100 grams for Tofu Yogurt vs Seitan:

• Tofu yogurt has 1.6 times more Magnesium, 1.2 times more Sodium and 9.5 times more Water than Vital wheat gluten.
• While Vital wheat gluten contains 2.4 times more Copper, 4.9 times more Iron, 6.8 times more Phosphorus, 2.1 times more Potassium, 3.1 times more Selenium and 2.7 times more Zinc than Tofu yogurt.
• Both Tofu yogurt and Vital wheat gluten have similar amounts of Calcium per 100 g.

Comparison of macro-nutrients per 100 grams:

• Tofu yogurt has 2.4 times more Omega 3 and more Sugars than Vital wheat gluten.
• While Vital wheat gluten contains 3.9 times more Energy, 3 times more Fiber and 21.5 times more Protein than Tofu yogurt.
• Both Tofu yogurt and Vital wheat gluten have similar amounts of Fat, Omega 6 and Carbohydrate per 100 g.
• Both Tofu yogurt as well as Vital wheat gluten have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 g.