Comparing Nutrients in 14 ounces Tempeh VS Cooked Chopped Frozen Broccoli

Macros Ratio

	Protein	Fat	Carbs
Tempeh	39%	47%	14%
Cooked Chopped Frozen Broccoli	36%	3%	61%

Macro Nutrients

	Tempeh	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Energy	26.3% 762kcal	3.83% 111kcal	2900kcal per day for Men 19-50 years
Fat	44% 43g	0.49% 0.48g	97g per day for Men 19-50 years
Saturated Fat	31.5% 10g	0.22% 0.071g	32g per day for Men 19-50 years
Omega 3	61.5% 0.98g	10.4% 0.17g	1.6g per day for Men 19-50 years
Omega 6	95% 16g	0.3% 0.052g	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	16.3% 21.2g	130g per day for Men 19-50 years
Sugars	14.8% 10.7g	8.05% 5.83g	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	31.3% 12g	38g per day for Men 19-50 years
Protein	144% 80.5g	22% 12.3g	56g per day for Men 19-50 years

Vitamins

	Tempeh	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Vitamin A	0% 0μg	22.5% 202μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	25.8% 0.31mg	18% 0.22mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	109% 1.42mg	24.7% 0.32mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	65.5% 10.5mg	11.4% 1.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	22% 1.1mg	21.7% 1.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	65.6% 0.85mg	39.7% 0.52mg	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	55.6% 222μg	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	177% 159mg	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	35% 5.24mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	64% 76.6μg	291% 350μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tempeh	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Calcium	44% 441mg	13% 131mg	1000mg per day for Men 19-50 years
Copper	247% 2.22mg	15% 0.13mg	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	30.3% 2.42mg	8mg per day for Men 19-50 years
Magnesium	76.5% 321mg	12.3% 51.6mg	420mg per day for Men 19-50 years
Manganese	224% 5.16mg	38.5% 0.89mg	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	27.8% 194mg	700mg per day for Men 19-50 years
Potassium	48% 1635mg	16.6% 564mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	5.05% 2.78μg	55μg per day for Men 19-50 years
Sodium	2.4% 35.7mg	2.9% 43.7mg	1500mg per day for Men 19-50 years
Zinc	41% 4.52mg	10% 1.1mg	11mg per day for Men 19-50 years
Water	6.4% 237g	9.73% 360g	3700g per day for Men 19-50 years

Nutrient Comparison: Tempeh VS Cooked Chopped Frozen Broccoli per 14 oz

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

Lets compare vitamin content per 14 ounces of Tempeh vs Cooked Chopped Frozen Broccoli:

• 14 ounces of Tempeh have 1.4 times more Vitamin B1, 4.4 times more Vitamin B2, 5.8 times more Vitamin B3, 1.7 times more Vitamin B6 and more Vitamin B12 than Cooked Chopped Frozen Broccoli.
• While 14 oz of Boiled Chopped Frozen Broccoli contain more Vitamin A, 2.3 times more Vitamin B9, more Vitamin C, 3.3 times more Vitamin E and 4.6 times more Vitamin K than Tempeh.
• Both Tempeh and Cooked Chopped Frozen Broccoli provide similar amounts of Vitamin B5 per 14 ounces.
• 14 ounces of Tempeh have insufficient amounts of Vitamin A and Vitamin C
• 14 ounces of Cooked Chopped Frozen Broccoli have insufficient amounts of Vitamin B12
• Both Tempeh as well as Boiled Chopped Frozen Broccoli have insufficient amounts of Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Tempeh vs Cooked Chopped Frozen Broccoli:

• 14 ounces of Tempeh have 3.4 times more Calcium, 16.5 times more Copper, 4.4 times more Iron, 6.2 times more Magnesium, 5.8 times more Manganese, 5.4 times more Phosphorus, 2.9 times more Potassium and 4.1 times more Zinc than Cooked Chopped Frozen Broccoli.
• While 14 oz of Boiled Chopped Frozen Broccoli contain 1.5 times more Water than Tempeh.
• Both Tempeh as well as Boiled Chopped Frozen Broccoli lack sufficient amounts of Selenium in 14 ounces.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Tempeh have 6.9 times more Energy, 90 times more Fat, 141.1 times more Saturated Fat, 5.9 times more Omega 3, 311.7 times more Omega 6, 1.4 times more Carbohydrate, 1.8 times more Sugars, 1.2 times more Fiber and 6.5 times more Protein than Cooked Chopped Frozen Broccoli.
• 14 ounces of Cooked Chopped Frozen Broccoli provide inadequate amounts of Energy and Omega 6