Comparing Nutrients in 14 ounces Soymilk, chocolate, with added calcium, vitamins A and D VS Cooked Tempeh

Macros Ratio

	Protein	Fat	Carbs
Soymilk, chocolate, with added calcium, vitamins A and D	14%	22%	64%
Cooked Tempeh	37%	48%	15%

Macro Nutrients

	Soymilk, chocolate, with added calcium, vitamins A and D	Cooked Tempeh	Recommended Dietary Allowance
Energy	8.62% 250kcal	26.7% 774kcal	2900kcal per day for Men 19-50 years
Fat	6.26% 6.07g	46.6% 45g	97g per day for Men 19-50 years
Saturated Fat	2.98% 0.95g	42% 13.5g	32g per day for Men 19-50 years
Omega 3	18.6% 0.3g	29.8% 0.48g	1.6g per day for Men 19-50 years
Omega 6	13.6% 2.3g	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	30.4% 39.5g	23.3% 30.2g	130g per day for Men 19-50 years
Sugars	43% 31g	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	4.18% 1.6g	38.6% 14.7g	38g per day for Men 19-50 years
Protein	16% 8.97g	141% 79g	56g per day for Men 19-50 years

Vitamins

	Soymilk, chocolate, with added calcium, vitamins A and D	Cooked Tempeh	Recommended Dietary Allowance
Vitamin A	31% 278μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	7.28% 0.087mg	18% 0.21mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	80% 1.04mg	109% 1.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	12.7% 2.04mg	53% 8.47mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.06% 0.35mg	36% 1.8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	23.5% 0.31mg	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	11% 43.7μg	21% 83.3μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	116% 2.78μg	23% 0.56μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	7.5% 6.75mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	26.5% 159IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	2.9% 0.44mg	10.6% 1.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	9.92% 12μg	64% 76.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Soymilk, chocolate, with added calcium, vitamins A and D	Cooked Tempeh	Recommended Dietary Allowance
Calcium	50% 500mg	38% 381mg	1000mg per day for Men 19-50 years
Copper	91% 0.82mg	238% 2.14mg	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	24% 1.9mg	106% 8.45mg	8mg per day for Men 19-50 years
Magnesium	14% 59.5mg	72.8% 306mg	420mg per day for Men 19-50 years
Manganese	NA	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	29% 202mg	143% 1004mg	700mg per day for Men 19-50 years
Potassium	16.7% 568mg	47% 1592mg	3400mg per day for Men 19-50 years
Selenium	34.6% 19μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	14% 210mg	3.7% 55.6mg	1500mg per day for Men 19-50 years
Zinc	12.3% 1.35mg	56.6% 6.23mg	11mg per day for Men 19-50 years
Water	9.2% 340g	6.4% 236g	3700g per day for Men 19-50 years

Nutrient Comparison: Soymilk, chocolate, with added calcium, vitamins A and D VS Cooked Tempeh per 14 oz

Compare the macro and micronutrient content in 14 oz of Soymilk, chocolate, with added calcium, vitamins A and D versus 14 oz of Cooked Tempeh to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Soymilk, chocolate, with added calcium, vitamins A and D vs Cooked Tempeh:

• 14 ounces of Soymilk, chocolate, with added calcium, vitamins A and D have more Vitamin A, 5 times more Vitamin B12 and more Vitamin D than Cooked Tempeh.
• While 14 oz of Cooked Tempeh contain 2.5 times more Vitamin B1, 1.4 times more Vitamin B2, 4.2 times more Vitamin B3, 5.1 times more Vitamin B5, 2.6 times more Vitamin B6, 1.9 times more Vitamin B9, 3.6 times more Vitamin E and 6.4 times more Vitamin K than Soymilk, chocolate, with added calcium, vitamins A and D.
• 14 ounces of Soymilk, chocolate, with added calcium, vitamins A and D have insufficient amounts of Vitamin B1, Vitamin B5 and Vitamin E
• 14 ounces of Cooked Tempeh have insufficient amounts of Vitamin A and Vitamin D
• Both Soymilk, chocolate, with added calcium, vitamins A and D as well as Cooked Tempeh have insufficient amounts of Vitamin C in 14 ounces.

Comparing minerals per 14 ounces for Soymilk, chocolate, with added calcium, vitamins A and D vs Cooked Tempeh:

• 14 ounces of Soymilk, chocolate, with added calcium, vitamins A and D have 1.3 times more Calcium, more Selenium, 3.8 times more Sodium and 1.4 times more Water than Cooked Tempeh.
• While 14 oz of Cooked Tempeh contain 2.6 times more Copper, 4.4 times more Iron, 5.1 times more Magnesium, 5 times more Phosphorus, 2.8 times more Potassium and 4.6 times more Zinc than Soymilk, chocolate, with added calcium, vitamins A and D.
• 14 ounces of Cooked Tempeh lack sufficient amounts of Selenium

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Soymilk, chocolate, with added calcium, vitamins A and D have 1.3 times more Carbohydrate and 2.9 times more Sugars than Cooked Tempeh.
• While 14 oz of Cooked Tempeh contain 3.1 times more Energy, 7.4 times more Fat, 14.2 times more Saturated Fat, 1.6 times more Omega 3, 4.3 times more Omega 6, 9.3 times more Fiber and 8.8 times more Protein than Soymilk, chocolate, with added calcium, vitamins A and D.
• 14 ounces of Soymilk, chocolate, with added calcium, vitamins A and D provide inadequate amounts of Fiber