Comparing Nutrients in 14 ounces Boiled Chopped Or Leaf Frozen Spinach VS Tempeh

Macros Ratio

	Protein	Fat	Carbs
Boiled Chopped Or Leaf Frozen Spinach	37%	18%	45%
Tempeh	39%	47%	14%

Macro Nutrients

	Boiled Chopped Or Leaf Frozen Spinach	Tempeh	Recommended Dietary Allowance
Energy	4.65% 135kcal	26.3% 762kcal	2900kcal per day for Men 19-50 years
Fat	3.56% 3.45g	44% 43g	97g per day for Men 19-50 years
Saturated Fat	1.95% 0.62g	31.5% 10g	32g per day for Men 19-50 years
Omega 3	92% 1.47g	61.5% 0.98g	1.6g per day for Men 19-50 years
Omega 6	0% 0g	95% 16g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	14.7% 19g	23.3% 30.3g	130g per day for Men 19-50 years
Sugars	2.8% 2.02g	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	0.49% 0.36g	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	% 0.79g	NA	g per day for Men 19-50 years
Sucrose	% 0.83g	NA	g per day for Men 19-50 years
Fiber	38.6% 14.7g	38.6% 14.7g	38g per day for Men 19-50 years
Protein	28.4% 16g	144% 80.5g	56g per day for Men 19-50 years

Vitamins

	Boiled Chopped Or Leaf Frozen Spinach	Tempeh	Recommended Dietary Allowance
Vitamin A	266% 2393μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	25.8% 0.31mg	25.8% 0.31mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	53.7% 0.7mg	109% 1.42mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11% 1.74mg	65.5% 10.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.95% 0.3mg	22% 1.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	41.5% 0.54mg	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	120% 480μg	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	94% 14mg	10.6% 1.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1788% 2146μg	64% 76.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Chopped Or Leaf Frozen Spinach	Tempeh	Recommended Dietary Allowance
Calcium	60.7% 607mg	44% 441mg	1000mg per day for Men 19-50 years
Copper	71% 0.64mg	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	97% 7.78mg	134% 10.7mg	8mg per day for Men 19-50 years
Magnesium	77.5% 325mg	76.5% 321mg	420mg per day for Men 19-50 years
Manganese	124% 2.85mg	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	28.3% 198mg	151% 1056mg	700mg per day for Men 19-50 years
Potassium	35.3% 1199mg	48% 1635mg	3400mg per day for Men 19-50 years
Selenium	39.7% 22μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	25.7% 385mg	2.4% 35.7mg	1500mg per day for Men 19-50 years
Zinc	17.7% 1.94mg	41% 4.52mg	11mg per day for Men 19-50 years
Water	9.54% 353g	6.4% 237g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Chopped Or Leaf Frozen Spinach VS Tempeh per 14 oz

Compare the macro and micronutrient content in 14 oz of Boiled Chopped Or Leaf Frozen Spinach versus 14 oz of Tempeh to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Boiled Chopped Or Leaf Frozen Spinach vs Tempeh:

• 14 ounces of Boiled Chopped Or Leaf Frozen Spinach have more Vitamin A, 5 times more Vitamin B9, more Vitamin C, 8.9 times more Vitamin E and 28 times more Vitamin K than Tempeh.
• While 14 oz of Tempeh contain 2 times more Vitamin B2, 6 times more Vitamin B3, 3.7 times more Vitamin B5, 1.6 times more Vitamin B6 and more Vitamin B12 than Boiled and Drained Chopped Or Leaf Frozen Spinach.
• Both Boiled Chopped Or Leaf Frozen Spinach and Tempeh provide similar amounts of Vitamin B1 per 14 ounces.
• 14 ounces of Boiled Chopped Or Leaf Frozen Spinach have insufficient amounts of Vitamin B5 and Vitamin B12
• 14 ounces of Tempeh have insufficient amounts of Vitamin A and Vitamin C
• Both Boiled and Drained Chopped Or Leaf Frozen Spinach as well as Tempeh have insufficient amounts of Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Boiled Chopped Or Leaf Frozen Spinach vs Tempeh:

• 14 ounces of Boiled Chopped Or Leaf Frozen Spinach have 1.4 times more Calcium, more Selenium, 10.8 times more Sodium and 1.5 times more Water than Tempeh.
• While 14 oz of Tempeh contain 3.5 times more Copper, 1.4 times more Iron, 1.8 times more Manganese, 5.3 times more Phosphorus, 1.4 times more Potassium and 2.3 times more Zinc than Boiled and Drained Chopped Or Leaf Frozen Spinach.
• Both Boiled Chopped Or Leaf Frozen Spinach and Tempeh contain similar levels of Magnesium per 14 ounces.
• 14 ounces of Tempeh lack sufficient amounts of Selenium

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Boiled Chopped Or Leaf Frozen Spinach have 1.5 times more Omega 3 than Tempeh.
• While 14 oz of Tempeh contain 5.6 times more Energy, 12.4 times more Fat, 16.2 times more Saturated Fat, more Omega 6, 1.6 times more Carbohydrate, 5.3 times more Sugars and 5.1 times more Protein than Boiled and Drained Chopped Or Leaf Frozen Spinach.
• Both Boiled Chopped Or Leaf Frozen Spinach and Tempeh offer comparable quantities of Fiber per 14 ounces.
• 14 ounces of Boiled Chopped Or Leaf Frozen Spinach provide inadequate amounts of Energy and Omega 6