Comparing Nutrients in 14 ounces Soybeans VS Tempeh

Macros Ratio

	Protein	Fat	Carbs
Soybeans	33%	40%	27%
Tempeh	39%	47%	14%

Macro Nutrients

	Soybeans	Tempeh	Recommended Dietary Allowance
Energy	61% 1770kcal	26.3% 762kcal	2900kcal per day for Men 19-50 years
Fat	81.6% 79g	44% 43g	97g per day for Men 19-50 years
Saturated Fat	35.8% 11.4g	31.5% 10g	32g per day for Men 19-50 years
Omega 3	330% 5.28g	61.5% 0.98g	1.6g per day for Men 19-50 years
Omega 6	232% 39.4g	95% 16g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	92% 120g	23.3% 30.3g	130g per day for Men 19-50 years
Sugars	40% 29g	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	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	97% 37g	38.6% 14.7g	38g per day for Men 19-50 years
Protein	259% 145g	144% 80.5g	56g per day for Men 19-50 years

Vitamins

	Soybeans	Tempeh	Recommended Dietary Allowance
Vitamin A	0.44% 3.97μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	289% 3.47mg	25.8% 0.31mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	266% 3.45mg	109% 1.42mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	40.3% 6.44mg	65.5% 10.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	63% 3.15mg	22% 1.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	115% 1.5mg	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	372% 1488μg	24% 95μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	13.2% 0.32μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	26.5% 24mg	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	22.5% 3.37mg	10.6% 1.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	155% 187μg	64% 76.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Soybeans	Tempeh	Recommended Dietary Allowance
Calcium	110% 1099mg	44% 441mg	1000mg per day for Men 19-50 years
Copper	731% 6.6mg	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	779% 62.3mg	134% 10.7mg	8mg per day for Men 19-50 years
Magnesium	265% 1111mg	76.5% 321mg	420mg per day for Men 19-50 years
Manganese	434% 10mg	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	399% 2794mg	151% 1056mg	700mg per day for Men 19-50 years
Potassium	210% 7132mg	48% 1635mg	3400mg per day for Men 19-50 years
Selenium	128% 70.6μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	0.53% 7.94mg	2.4% 35.7mg	1500mg per day for Men 19-50 years
Zinc	176% 19.4mg	41% 4.52mg	11mg per day for Men 19-50 years
Water	0.92% 34g	6.4% 237g	3700g per day for Men 19-50 years

Nutrient Comparison: Soybeans VS Tempeh per 14 oz

Compare the macro and micronutrient content in 14 oz of Soybeans versus 14 oz of Tempeh to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 14 ounces of Soybeans have 11.2 times more Vitamin B1, 2.4 times more Vitamin B2, 2.9 times more Vitamin B5, 1.8 times more Vitamin B6, 15.6 times more Vitamin B9, more Vitamin C, 2.1 times more Vitamin E and 2.4 times more Vitamin K than Tempeh.
• While 14 oz of Tempeh contain 1.6 times more Vitamin B3 and more Vitamin B12 than Raw Soybeans.
• 14 ounces of Soybeans have insufficient amounts of Vitamin B12
• 14 ounces of Tempeh have insufficient amounts of Vitamin C
• Both Raw Soybeans as well as Tempeh have insufficient amounts of Vitamin A and Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Soybeans vs Tempeh:

• 14 ounces of Soybeans have 2.5 times more Calcium, 3 times more Copper, 5.8 times more Iron, 3.5 times more Magnesium, 1.9 times more Manganese, 2.6 times more Phosphorus, 4.4 times more Potassium, more Selenium and 4.3 times more Zinc than Tempeh.
• 14 ounces of Tempeh lack sufficient amounts of Selenium

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Soybeans have 2.3 times more Energy, 1.8 times more Fat, 5.4 times more Omega 3, 2.4 times more Omega 6, 3.9 times more Carbohydrate, 2.7 times more Sugars, 2.5 times more Fiber and 1.8 times more Protein than Tempeh.
• Both Soybeans and Tempeh offer comparable quantities of Saturated Fat per 14 ounces.