Comparing Nutrients in 14 ounces Peanut Butter VS Cooked Tempeh

Macros Ratio

	Protein	Fat	Carbs
Peanut Butter	14%	71%	15%
Cooked Tempeh	37%	48%	15%

Macro Nutrients

	Peanut Butter	Cooked Tempeh	Recommended Dietary Allowance
Energy	80.5% 2334kcal	26.7% 774kcal	2900kcal per day for Men 19-50 years
Fat	203% 197g	46.6% 45g	97g per day for Men 19-50 years
Saturated Fat	118% 37.8g	42% 13.5g	32g per day for Men 19-50 years
Omega 3	9.67% 0.15g	29.8% 0.48g	1.6g per day for Men 19-50 years
Omega 6	263% 44.8g	58.8% 10g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	73.2% 95g	23.3% 30.2g	130g per day for Men 19-50 years
Sugars	35.6% 25.8g	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	0% 0g	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	% 16.3g	NA	g per day for Men 19-50 years
Sucrose	% 9.5g	NA	g per day for Men 19-50 years
Fiber	59.5% 22.6g	38.6% 14.7g	38g per day for Men 19-50 years
Protein	155% 87g	141% 79g	56g per day for Men 19-50 years

Vitamins

	Peanut Butter	Cooked Tempeh	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	35.4% 0.42mg	18% 0.21mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	32% 0.42mg	109% 1.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	326% 52.2mg	53% 8.47mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	82.6% 4.13mg	36% 1.8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	168% 2.2mg	60.8% 0.79mg	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	34.7% 139μg	21% 83.3μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	23% 0.56μg	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	157% 23.6mg	10.6% 1.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	64% 76.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Peanut Butter	Cooked Tempeh	Recommended Dietary Allowance
Calcium	21.4% 214mg	38% 381mg	1000mg per day for Men 19-50 years
Copper	252% 2.27mg	238% 2.14mg	0.9mg per day for Men 19-50 years
Fluoride	0.31% 12.3μg	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	107% 8.57mg	106% 8.45mg	8mg per day for Men 19-50 years
Magnesium	169% 710mg	72.8% 306mg	420mg per day for Men 19-50 years
Manganese	235% 5.4mg	222% 5.1mg	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	190% 1330mg	143% 1004mg	700mg per day for Men 19-50 years
Potassium	69% 2350mg	47% 1592mg	3400mg per day for Men 19-50 years
Selenium	292% 160μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	126% 1889mg	3.7% 55.6mg	1500mg per day for Men 19-50 years
Zinc	96% 10.6mg	56.6% 6.23mg	11mg per day for Men 19-50 years
Water	0.17% 6.15g	6.4% 236g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Peanut Butter vs Cooked Tempeh:

• Smooth Peanut Butter has 2 times more Vitamin B1, 6.2 times more Vitamin B3, 2.3 times more Vitamin B5, 2.8 times more Vitamin B6, 1.7 times more Vitamin B9 and 14.9 times more Vitamin E than Cooked Tempeh.
• While Cooked Tempeh contains 3.4 times more Vitamin B2, more Vitamin B12 and more Vitamin K than Smooth Peanut Butter.
• Both Smooth Peanut Butter as well as Cooked Tempeh have insufficient amounts of Vitamin A, Vitamin C and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Peanut Butter vs Cooked Tempeh:

• Smooth Peanut Butter has 2.3 times more Magnesium, 1.3 times more Phosphorus, 1.5 times more Potassium, more Selenium, 34 times more Sodium and 1.7 times more Zinc than Cooked Tempeh.
• While Cooked Tempeh contains 1.8 times more Calcium and 38.4 times more Water than Smooth Peanut Butter.
• Both Smooth Peanut Butter and Cooked Tempeh have similar amounts of Copper, Iron and Manganese per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Smooth Peanut Butter has 3 times more Energy, 4.4 times more Fat, 2.8 times more Saturated Fat, 4.5 times more Omega 6, 3.1 times more Carbohydrate, 2.4 times more Sugars and 1.5 times more Fiber than Cooked Tempeh.
• While Cooked Tempeh contains 3.1 times more Omega 3 than Smooth Peanut Butter.
• Both Smooth Peanut Butter and Cooked Tempeh have similar amounts of Protein per 14 oz.
• Both Smooth Peanut Butter as well as Cooked Tempeh have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.