Comparing Nutrients in 14 ounces Roasted Soybeans with Salt VS Tempeh

Macros Ratio

	Protein	Fat	Carbs
Roasted Soybeans with Salt	31%	45%	24%
Tempeh	39%	47%	14%

Macro Nutrients

	Roasted Soybeans with Salt	Tempeh	Recommended Dietary Allowance
Energy	64% 1861kcal	26.3% 762kcal	2900kcal per day for Men 19-50 years
Fat	104% 101g	44% 43g	97g per day for Men 19-50 years
Saturated Fat	45.6% 14.6g	31.5% 10g	32g per day for Men 19-50 years
Omega 3	420% 6.72g	61.5% 0.98g	1.6g per day for Men 19-50 years
Omega 6	295% 50g	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	23% 16.7g	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	185% 70.3g	38.6% 14.7g	38g per day for Men 19-50 years
Protein	273% 153g	144% 80.5g	56g per day for Men 19-50 years

Vitamins

	Roasted Soybeans with Salt	Tempeh	Recommended Dietary Allowance
Vitamin A	4.4% 39.7μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	33% 0.4mg	25.8% 0.31mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	44.3% 0.58mg	109% 1.42mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	35% 5.6mg	65.5% 10.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	36% 1.8mg	22% 1.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	63.5% 0.83mg	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	209% 837μg	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	9.7% 8.73mg	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	24% 3.6mg	10.6% 1.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	167% 200μg	64% 76.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Roasted Soybeans with Salt	Tempeh	Recommended Dietary Allowance
Calcium	54.8% 548mg	44% 441mg	1000mg per day for Men 19-50 years
Copper	365% 3.3mg	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	193% 15.5mg	134% 10.7mg	8mg per day for Men 19-50 years
Magnesium	137% 575mg	76.5% 321mg	420mg per day for Men 19-50 years
Manganese	372% 8.56mg	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	206% 1441mg	151% 1056mg	700mg per day for Men 19-50 years
Potassium	172% 5834mg	48% 1635mg	3400mg per day for Men 19-50 years
Selenium	138% 76μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	43% 647mg	2.4% 35.7mg	1500mg per day for Men 19-50 years
Zinc	113% 12.5mg	41% 4.52mg	11mg per day for Men 19-50 years
Water	0.21% 7.74g	6.4% 237g	3700g per day for Men 19-50 years

Nutrient Comparison: Roasted Soybeans with Salt VS Tempeh per 14 oz

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

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

• 14 ounces of Roasted Soybeans with Salt have 1.3 times more Vitamin B1, 1.6 times more Vitamin B5, 8.8 times more Vitamin B9, more Vitamin C, 2.3 times more Vitamin E and 2.6 times more Vitamin K than Tempeh.
• While 14 oz of Tempeh contain 2.5 times more Vitamin B2, 1.9 times more Vitamin B3 and more Vitamin B12 than Roasted Soybeans with Salt.
• Both Roasted Soybeans with Salt and Tempeh provide similar amounts of Vitamin B6 per 14 ounces.
• 14 ounces of Roasted Soybeans with Salt have insufficient amounts of Vitamin B12
• 14 ounces of Tempeh have insufficient amounts of Vitamin C
• Both Roasted Soybeans with Salt as well as Tempeh have insufficient amounts of Vitamin A and Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Roasted Soybeans with Salt vs Tempeh:

• 14 ounces of Roasted Soybeans with Salt have 1.2 times more Calcium, 1.5 times more Copper, 1.4 times more Iron, 1.8 times more Magnesium, 1.7 times more Manganese, 1.4 times more Phosphorus, 3.6 times more Potassium, more Selenium, 18.1 times more Sodium and 2.8 times more Zinc than Tempeh.
• 14 ounces of Tempeh lack sufficient amounts of Selenium

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Roasted Soybeans with Salt have 2.4 times more Energy, 2.4 times more Fat, 1.4 times more Saturated Fat, 6.8 times more Omega 3, 3.1 times more Omega 6, 4 times more Carbohydrate, 1.6 times more Sugars, 4.8 times more Fiber and 1.9 times more Protein than Tempeh.