Comparing Nutrients in 14 ounces Tempeh VS Red Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Tempeh	39%	47%	14%
Red Kidney Beans	26%	3%	71%

Macro Nutrients

	Tempeh	Red Kidney Beans	Recommended Dietary Allowance
Energy	26.3% 762kcal	46% 1338kcal	2900kcal per day for Men 19-50 years
Fat	44% 43g	4.34% 4.2g	97g per day for Men 19-50 years
Saturated Fat	31.5% 10g	1.9% 0.61g	32g per day for Men 19-50 years
Omega 3	61.5% 0.98g	89% 1.42g	1.6g per day for Men 19-50 years
Omega 6	95% 16g	5.32% 0.9g	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	187% 243g	130g per day for Men 19-50 years
Sugars	14.8% 10.7g	11.5% 8.33g	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	159% 60.3g	38g per day for Men 19-50 years
Protein	144% 80.5g	160% 89.4g	56g per day for Men 19-50 years

Vitamins

	Tempeh	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	201% 2.4mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	109% 1.42mg	65.6% 0.85mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	65.5% 10.5mg	52.3% 8.37mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	22% 1.1mg	62% 3.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	65.6% 0.85mg	121% 1.58mg	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	391% 1564μg	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	20% 18mg	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	5.56% 0.83mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	64% 76.6μg	18.5% 22.2μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tempeh	Red Kidney Beans	Recommended Dietary Allowance
Calcium	44% 441mg	33% 329mg	1000mg per day for Men 19-50 years
Copper	247% 2.22mg	308% 2.77mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.22% 8.73μg	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	332% 26.6mg	8mg per day for Men 19-50 years
Magnesium	76.5% 321mg	130% 548mg	420mg per day for Men 19-50 years
Manganese	224% 5.16mg	192% 4.4mg	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	230% 1611mg	700mg per day for Men 19-50 years
Potassium	48% 1635mg	159% 5394mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	23% 12.7μg	55μg per day for Men 19-50 years
Sodium	2.4% 35.7mg	3.18% 47.6mg	1500mg per day for Men 19-50 years
Zinc	41% 4.52mg	101% 11mg	11mg per day for Men 19-50 years
Water	6.4% 237g	1.26% 46.6g	3700g per day for Men 19-50 years

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

• Tempeh has 1.7 times more Vitamin B2, 1.3 times more Vitamin B3, more Vitamin B12, 1.9 times more Vitamin E and 3.4 times more Vitamin K than Raw Red Kidney Beans.
• While Raw Red Kidney Beans contain 7.8 times more Vitamin B1, 2.8 times more Vitamin B5, 1.8 times more Vitamin B6, 16.4 times more Vitamin B9 and more Vitamin C than Tempeh.
• Both Tempeh as well as Raw Red Kidney Beans have insufficient amounts of Vitamin A and Vitamin D in 14 oz.

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

• Tempeh has 1.3 times more Calcium and 5.1 times more Water than Raw Red Kidney Beans.
• While Raw Red Kidney Beans contain 2.5 times more Iron, 1.7 times more Magnesium, 1.5 times more Phosphorus, 3.3 times more Potassium, more Selenium and 2.4 times more Zinc than Tempeh.
• Both Tempeh and Raw Red Kidney Beans have similar amounts of Copper and Manganese per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Tempeh has 10.2 times more Fat, 16.5 times more Saturated Fat, 17.8 times more Omega 6 and 1.3 times more Sugars than Raw Red Kidney Beans.
• While Raw Red Kidney Beans contain 1.8 times more Energy, 1.4 times more Omega 3, 8 times more Carbohydrate and 4.1 times more Fiber than Tempeh.
• Both Tempeh and Raw Red Kidney Beans have similar amounts of Protein per 14 oz.
• Both Tempeh as well as Raw Red Kidney Beans have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.