Comparing Nutrients in 100 calories Cooked Tempeh VS Canned Refried Beans, fat-free

Weight per 100 calories

• Cooked Tempeh: 51.3g
• Canned Refried Beans, fat-free: 127g

Cooked Tempeh has 2.5 times more energy per 100g than Canned Refried Beans, fat-free. It has above average energy density when compared to other foods. Canned Refried Beans, fat-free having average energy density.

Discover which food has more nutrients per 100 calories - Cooked Tempeh or Canned Refried Beans, fat-free?

Macros Ratio

	Protein	Fat	Carbs
Cooked Tempeh	37%	48%	15%
Canned Refried Beans, fat-free	27%	5%	68%

Macro Nutrients

	Cooked Tempeh	Canned Refried Beans, fat-free	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	6% 5.84g	0.59% 0.57g	97g per day for Men 19-50 years
Saturated Fat	5.45% 1.74g	0.37% 0.12g	32g per day for Men 19-50 years
Omega 3	3.85% 0.062g	12% 0.19g	1.6g per day for Men 19-50 years
Omega 6	7.6% 1.3g	1% 0.17g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	3% 3.9g	13% 17g	130g per day for Men 19-50 years
Sugars	1.9% 1.4g	1.07% 0.77g	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% 0g	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	% 0g	g per day for Men 19-50 years
Sucrose	NA	% 0.77g	g per day for Men 19-50 years
Fiber	5% 1.9g	15.7% 5.95g	38g per day for Men 19-50 years
Protein	18.2% 10.2g	12% 6.76g	56g per day for Men 19-50 years

Vitamins

	Cooked Tempeh	Canned Refried Beans, fat-free	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	2.3% 0.028mg	3.16% 0.038mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14% 0.18mg	1.46% 0.019mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.84% 1.1mg	2.86% 0.46mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.65% 0.23mg	4.94% 0.25mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	7.85% 0.1mg	11% 0.14mg	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	2.7% 10.8μg	18% 72μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	3% 0.072μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	1.27% 1.14mg	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	1.37% 0.21mg	0.34% 0.051mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	8.25% 9.9μg	2.1% 2.53μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Tempeh	Canned Refried Beans, fat-free	Recommended Dietary Allowance
Calcium	4.92% 49.2mg	4.3% 43mg	1000mg per day for Men 19-50 years
Copper	30.8% 0.28mg	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	13.7% 1.1mg	25.6% 2.05mg	8mg per day for Men 19-50 years
Magnesium	9.4% 39.5mg	11.5% 48mg	420mg per day for Men 19-50 years
Manganese	28.7% 0.66mg	18% 0.41mg	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	18.5% 130mg	20% 141mg	700mg per day for Men 19-50 years
Potassium	6.05% 206mg	13% 435mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	13% 7.2μg	55μg per day for Men 19-50 years
Sodium	0.48% 7.18mg	29.5% 443mg	1500mg per day for Men 19-50 years
Zinc	7.3% 0.81mg	7.48% 0.82mg	11mg per day for Men 19-50 years
Water	0.83% 30.5g	2.7% 100g	3700g per day for Men 19-50 years

Cooked Tempeh VS Canned Refried Beans, Fat-free Nutrients Per 100 Kcal

Discover which food has more nutrients per 100 calories - Cooked Tempeh or Canned Refried Beans, fat-free?

Lets compare vitamin content per 100 calories of Cooked Tempeh vs Canned Refried Beans, fat-free:

• 100 calories of Cooked Tempeh have 9.6 times more Vitamin B2, 2.4 times more Vitamin B3, more Vitamin B12 and 3.9 times more Vitamin K than Canned Refried Beans, fat-free.
• While 100 kcal of Canned Refried Beans, fat-free contain 1.4 times more Vitamin B1, 1.4 times more Vitamin B6 and 6.7 times more Vitamin B9 than Cooked Tempeh.
• Both Cooked Tempeh and Canned Refried Beans, fat-free provide similar amounts of Vitamin B5 per 100 calories.
• 100 calories of Canned Refried Beans, fat-free have insufficient amounts of Vitamin B2 and Vitamin B12
• Both Cooked Tempeh as well as Canned Refried Beans, fat-free have insufficient amounts of Vitamin A, Vitamin C, Vitamin D and Vitamin E in 100 calories.

Comparing minerals per 100 calories for Cooked Tempeh vs Canned Refried Beans, fat-free:

• 100 calories of Cooked Tempeh have 1.3 times more Copper and 1.6 times more Manganese than Canned Refried Beans, fat-free.
• While 100 kcal of Canned Refried Beans, fat-free contain 1.9 times more Iron, 2.1 times more Potassium, more Selenium, 61.7 times more Sodium and 3.3 times more Water than Cooked Tempeh.
• Both Cooked Tempeh and Canned Refried Beans, fat-free contain similar levels of Calcium, Magnesium, Phosphorus and Zinc per 100 calories.
• 100 calories of Cooked Tempeh lack sufficient amounts of Selenium

Comparison of macro-nutrients per 100 calories:

• 100 calories of Cooked Tempeh have 10.2 times more Fat, 14.8 times more Saturated Fat, 7.6 times more Omega 6 and 1.5 times more Protein than Canned Refried Beans, fat-free.
• While 100 kcal of Canned Refried Beans, fat-free contain 3.1 times more Omega 3, 4.4 times more Carbohydrate and 3.1 times more Fiber than Cooked Tempeh.
• Both Cooked Tempeh and Canned Refried Beans, fat-free offer comparable quantities of Energy per 100 calories.
• 100 calories of Canned Refried Beans, fat-free provide inadequate amounts of Omega 6