Comparing Nutrients in 14 ounces Tempeh VS Boiled California Red Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Tempeh	39%	47%	14%
Boiled California Red Kidney Beans	29%	1%	70%

Macro Nutrients

	Tempeh	Boiled California Red Kidney Beans	Recommended Dietary Allowance
Energy	26.3% 762kcal	17% 492kcal	2900kcal per day for Men 19-50 years
Fat	44% 43g	0.37% 0.36g	97g per day for Men 19-50 years
Saturated Fat	31.5% 10g	0.17% 0.056g	32g per day for Men 19-50 years
Omega 3	61.5% 0.98g	7.94% 0.13g	1.6g per day for Men 19-50 years
Omega 6	95% 16g	0.47% 0.079g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	23.3% 30.3g	68.4% 89g	130g per day for Men 19-50 years
Sugars	14.8% 10.7g	NA	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	38.6% 14.7g	97% 37g	38g per day for Men 19-50 years
Protein	144% 80.5g	64.7% 36.2g	56g per day for Men 19-50 years

Vitamins

	Tempeh	Boiled California Red Kidney Beans	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	25.8% 0.31mg	42.7% 0.51mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	109% 1.42mg	19% 0.25mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	65.5% 10.5mg	13.4% 2.14mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	22% 1.1mg	17.4% 0.87mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	65.6% 0.85mg	31.8% 0.41mg	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	24% 95μg	73.4% 294μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	13.2% 0.32μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	5.3% 4.76mg	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	10.6% 1.6mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	64% 76.6μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tempeh	Boiled California Red Kidney Beans	Recommended Dietary Allowance
Calcium	44% 441mg	26% 262mg	1000mg per day for Men 19-50 years
Copper	247% 2.22mg	127% 1.15mg	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	134% 10.7mg	148% 12mg	8mg per day for Men 19-50 years
Magnesium	76.5% 321mg	45.4% 191mg	420mg per day for Men 19-50 years
Manganese	224% 5.16mg	55% 1.26mg	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	151% 1056mg	77.7% 544mg	700mg per day for Men 19-50 years
Potassium	48% 1635mg	49% 1663mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	8.66% 4.76μg	55μg per day for Men 19-50 years
Sodium	2.4% 35.7mg	1.06% 16mg	1500mg per day for Men 19-50 years
Zinc	41% 4.52mg	31% 3.4mg	11mg per day for Men 19-50 years
Water	6.4% 237g	7.18% 266g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Tempeh vs Boiled California Red Kidney Beans:

• Tempeh has 5.8 times more Vitamin B2, 4.9 times more Vitamin B3, 1.3 times more Vitamin B5, 2.1 times more Vitamin B6 and more Vitamin B12 than Boiled California Red Kidney Beans.
• While Boiled California Red Kidney Beans contain 1.7 times more Vitamin B1, 3.1 times more Vitamin B9 and more Vitamin C than Tempeh.
• Both Tempeh as well as Boiled California Red Kidney Beans have insufficient amounts of Vitamin A and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Tempeh vs Boiled California Red Kidney Beans:

• Tempeh has 1.7 times more Calcium, 1.9 times more Copper, 1.7 times more Magnesium, 4.1 times more Manganese, 1.9 times more Phosphorus and 1.3 times more Zinc than Boiled California Red Kidney Beans.
• While Boiled California Red Kidney Beans contain more Selenium than Tempeh.
• Both Tempeh and Boiled California Red Kidney Beans have similar amounts of Iron, Potassium and Water per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Tempeh has 1.5 times more Energy, 120 times more Fat, 181.4 times more Saturated Fat, 7.8 times more Omega 3, 202.6 times more Omega 6 and 2.2 times more Protein than Boiled California Red Kidney Beans.
• While Boiled California Red Kidney Beans contain 2.9 times more Carbohydrate and 2.5 times more Fiber than Tempeh.
• Both Tempeh as well as Boiled California Red Kidney Beans have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.