Comparing Nutrients in 100 grams Seitan VS Canned Baked Beans

Macros Ratio

	Protein	Fat	Carbs
Seitan	81%	4%	15%
Canned Baked Beans	18%	3%	79%

Macro Nutrients

	Seitan	Canned Baked Beans	Recommended Dietary Allowance
Energy	12.8% 370kcal	3.62% 105kcal	2900kcal per day for Men 19-50 years
Fat	1.9% 1.85g	0.41% 0.4g	97g per day for Men 19-50 years
Saturated Fat	0.85% 0.27g	0.32% 0.1g	32g per day for Men 19-50 years
Omega 3	3% 0.048g	4.88% 0.078g	1.6g per day for Men 19-50 years
Omega 6	4.5% 0.76g	0.55% 0.093g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	10.6% 13.8g	15.8% 20.5g	130g per day for Men 19-50 years
Sugars	0% 0g	10.7% 7.8g	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	1.58% 0.6g	14.5% 5.5g	38g per day for Men 19-50 years
Protein	134% 75g	8.57% 4.8g	56g per day for Men 19-50 years

Vitamins

	Seitan	Canned Baked Beans	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.56% 5μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	0% 0mg	12.5% 0.15mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	0% 0mg	4.6% 0.06mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	0% 0mg	2.7% 0.43mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	0% 0mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	0% 0mg	10% 0.13mg	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	6% 24μg	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	3.44% 3.1mg	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	1% 0.15mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	0.67% 0.8μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Seitan	Canned Baked Beans	Recommended Dietary Allowance
Calcium	14% 142mg	5% 50mg	1000mg per day for Men 19-50 years
Copper	20.2% 0.18mg	23% 0.21mg	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	65% 5.2mg	3.63% 0.29mg	8mg per day for Men 19-50 years
Magnesium	5.95% 25mg	7.6% 32mg	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	37% 260mg	15% 104mg	700mg per day for Men 19-50 years
Potassium	2.94% 100mg	8.7% 296mg	3400mg per day for Men 19-50 years
Selenium	72% 39.7μg	8.2% 4.5μg	55μg per day for Men 19-50 years
Sodium	1.93% 29mg	0.067% 1mg	1500mg per day for Men 19-50 years
Zinc	7.73% 0.85mg	12.7% 1.4mg	11mg per day for Men 19-50 years
Water	0.22% 8.2g	1.96% 72.6g	3700g per day for Men 19-50 years

Nutrient Comparison: Seitan VS Canned Baked Beans per 100 g

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

Lets compare vitamin content per 100 grams of Seitan vs Canned Baked Beans:

• 100 g of Canned Baked Beans no Salt contain more Vitamin B1, more Vitamin B2, more Vitamin B3, more Vitamin B6, more Vitamin B9 and more Vitamin C than Vital wheat gluten.
• 100 grams of Seitan have insufficient amounts of Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B6, Vitamin B9 and Vitamin C
• Both Vital wheat gluten as well as Canned Baked Beans no Salt have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D, Vitamin E and Vitamin K in 100 grams.

Comparing minerals per 100 grams for Seitan vs Canned Baked Beans:

• 100 grams of Seitan have 2.8 times more Calcium, 17.9 times more Iron, 2.5 times more Phosphorus and 8.8 times more Selenium than Canned Baked Beans.
• While 100 g of Canned Baked Beans no Salt contain 1.3 times more Magnesium, 3 times more Potassium and 1.6 times more Zinc than Vital wheat gluten.
• Both Seitan and Canned Baked Beans contain similar levels of Copper per 100 grams.

Comparison of macro-nutrients per 100 grams:

• 100 grams of Seitan have 3.5 times more Energy, 8.2 times more Omega 6 and 15.7 times more Protein than Canned Baked Beans.
• While 100 g of Canned Baked Beans no Salt contain 1.6 times more Omega 3, 1.5 times more Carbohydrate, more Sugars and 9.2 times more Fiber than Vital wheat gluten.
• 100 grams of Seitan provide inadequate amounts of Fiber
• 100 grams of Canned Baked Beans provide inadequate amounts of Omega 6