Comparing Nutrients in 14 ounces Miso VS Tempeh

Macros Ratio

	Protein	Fat	Carbs
Miso	25%	26%	49%
Tempeh	39%	47%	14%

Macro Nutrients

	Miso	Tempeh	Recommended Dietary Allowance
Energy	27% 786kcal	26.3% 762kcal	2900kcal per day for Men 19-50 years
Fat	24.6% 24g	44% 43g	97g per day for Men 19-50 years
Saturated Fat	12.7% 4.07g	31.5% 10g	32g per day for Men 19-50 years
Omega 3	100% 1.6g	61.5% 0.98g	1.6g per day for Men 19-50 years
Omega 6	58% 9.84g	95% 16g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	77.5% 101g	23.3% 30.3g	130g per day for Men 19-50 years
Sugars	34% 24.6g	14.8% 10.7g	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	33% 24g	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	% 0g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	56.4% 21.4g	38.6% 14.7g	38g per day for Men 19-50 years
Protein	91% 50.8g	144% 80.5g	56g per day for Men 19-50 years

Vitamins

	Miso	Tempeh	Recommended Dietary Allowance
Vitamin A	1.76% 16μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	32.4% 0.39mg	25.8% 0.31mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	71% 0.92mg	109% 1.42mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	22.5% 3.6mg	65.5% 10.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	26.8% 1.34mg	22% 1.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	60.8% 0.79mg	65.6% 0.85mg	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	19% 75.4μg	24% 95μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	13.2% 0.32μg	13.2% 0.32μg	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	0.26% 0.04mg	10.6% 1.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	97% 116μg	64% 76.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Miso	Tempeh	Recommended Dietary Allowance
Calcium	22.6% 226mg	44% 441mg	1000mg per day for Men 19-50 years
Copper	185% 1.67mg	247% 2.22mg	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	124% 9.9mg	134% 10.7mg	8mg per day for Men 19-50 years
Magnesium	45.4% 191mg	76.5% 321mg	420mg per day for Men 19-50 years
Manganese	148% 3.4mg	224% 5.16mg	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	90% 631mg	151% 1056mg	700mg per day for Men 19-50 years
Potassium	24.5% 833mg	48% 1635mg	3400mg per day for Men 19-50 years
Selenium	50.5% 27.8μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	986% 14796mg	2.4% 35.7mg	1500mg per day for Men 19-50 years
Zinc	92% 10mg	41% 4.52mg	11mg per day for Men 19-50 years
Water	4.6% 171g	6.4% 237g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Miso vs Tempeh:

• Miso has 1.3 times more Vitamin B1, 1.2 times more Vitamin B5 and 1.5 times more Vitamin K than Tempeh.
• While Tempeh contains 1.5 times more Vitamin B2, 2.9 times more Vitamin B3, 1.3 times more Vitamin B9 and 40 times more Vitamin E than Miso.
• Both Miso and Tempeh have similar amounts of Vitamin B6 and Vitamin B12 per 14 oz.
• Both Miso as well as Tempeh have insufficient amounts of Vitamin A, Vitamin C and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Miso vs Tempeh:

• Miso has more Selenium, 414.2 times more Sodium and 2.2 times more Zinc than Tempeh.
• While Tempeh contains 1.9 times more Calcium, 1.3 times more Copper, 1.7 times more Magnesium, 1.5 times more Manganese, 1.7 times more Phosphorus, 2 times more Potassium and 1.4 times more Water than Miso.
• Both Miso and Tempeh have similar amounts of Iron per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Miso has 1.6 times more Omega 3, 3.3 times more Carbohydrate, 2.3 times more Sugars and 1.5 times more Fiber than Tempeh.
• While Tempeh contains 1.8 times more Fat, 2.5 times more Saturated Fat, 1.6 times more Omega 6 and 1.6 times more Protein than Miso.
• Both Miso and Tempeh have similar amounts of Energy per 14 oz.
• Both Miso as well as Tempeh have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.