Comparing Nutrients in 14 ounces Tempeh VS Canned Carrots with Salt

Macros Ratio

	Protein	Fat	Carbs
Tempeh	39%	47%	14%
Canned Carrots with Salt	10%	6%	84%

Macro Nutrients

	Tempeh	Canned Carrots with Salt	Recommended Dietary Allowance
Energy	26.3% 762kcal	3.42% 99kcal	2900kcal per day for Men 19-50 years
Fat	44% 43g	0.78% 0.75g	97g per day for Men 19-50 years
Saturated Fat	31.5% 10g	0.45% 0.14g	32g per day for Men 19-50 years
Omega 3	61.5% 0.98g	2.73% 0.044g	1.6g per day for Men 19-50 years
Omega 6	95% 16g	1.84% 0.31g	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	17% 22g	130g per day for Men 19-50 years
Sugars	14.8% 10.7g	13.6% 9.84g	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	15.7% 5.95g	38g per day for Men 19-50 years
Protein	144% 80.5g	4.54% 2.54g	56g per day for Men 19-50 years

Vitamins

	Tempeh	Canned Carrots with Salt	Recommended Dietary Allowance
Vitamin A	0% 0μg	246% 2215μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	25.8% 0.31mg	5.95% 0.071mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	109% 1.42mg	9.16% 0.12mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	65.5% 10.5mg	13.7% 2.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	22% 1.1mg	10.7% 0.54mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	65.6% 0.85mg	34% 0.44mg	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	8.93% 35.7μg	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	12% 10.7mg	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	19.6% 2.94mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	64% 76.6μg	32.4% 39μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tempeh	Canned Carrots with Salt	Recommended Dietary Allowance
Calcium	44% 441mg	9.92% 99mg	1000mg per day for Men 19-50 years
Copper	247% 2.22mg	46% 0.41mg	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	31.8% 2.54mg	8mg per day for Men 19-50 years
Magnesium	76.5% 321mg	7.56% 31.8mg	420mg per day for Men 19-50 years
Manganese	224% 5.16mg	77.7% 1.8mg	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	13.6% 95mg	700mg per day for Men 19-50 years
Potassium	48% 1635mg	21% 710mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	2.9% 1.6μg	55μg per day for Men 19-50 years
Sodium	2.4% 35.7mg	64% 960mg	1500mg per day for Men 19-50 years
Zinc	41% 4.52mg	9.4% 1.03mg	11mg per day for Men 19-50 years
Water	6.4% 237g	9.97% 369g	3700g per day for Men 19-50 years

Nutrient Comparison: Tempeh VS Canned Carrots with Salt per 14 oz

Compare the macro and micronutrient content in 14 oz of Tempeh versus 14 oz of Canned Carrots with Salt to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Tempeh vs Canned Carrots with Salt:

• 14 ounces of Tempeh have 4.3 times more Vitamin B1, 11.9 times more Vitamin B2, 4.8 times more Vitamin B3, 2.1 times more Vitamin B5, 1.9 times more Vitamin B6, 2.7 times more Vitamin B9, more Vitamin B12 and 2 times more Vitamin K than Canned Carrots with Salt.
• While 14 oz of Drained Canned Carrots with Salt contain more Vitamin A, more Vitamin C and 1.9 times more Vitamin E than Tempeh.
• 14 ounces of Tempeh have insufficient amounts of Vitamin A and Vitamin C
• 14 ounces of Canned Carrots with Salt have insufficient amounts of Vitamin B1 and Vitamin B12
• Both Tempeh as well as Drained Canned Carrots with Salt have insufficient amounts of Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Tempeh vs Canned Carrots with Salt:

• 14 ounces of Tempeh have 4.4 times more Calcium, 5.4 times more Copper, 4.2 times more Iron, 10.1 times more Magnesium, 2.9 times more Manganese, 11.1 times more Phosphorus, 2.3 times more Potassium and 4.4 times more Zinc than Canned Carrots with Salt.
• While 14 oz of Drained Canned Carrots with Salt contain 26.9 times more Sodium and 1.6 times more Water than Tempeh.
• 14 ounces of Canned Carrots with Salt lack sufficient amounts of Magnesium
• Both Tempeh as well as Drained Canned Carrots with Salt lack sufficient amounts of Selenium in 14 ounces.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Tempeh have 7.7 times more Energy, 56.8 times more Fat, 70.5 times more Saturated Fat, 22.5 times more Omega 3, 51.3 times more Omega 6, 1.4 times more Carbohydrate, 2.5 times more Fiber and 31.7 times more Protein than Canned Carrots with Salt.
• Both Tempeh and Canned Carrots with Salt offer comparable quantities of Sugars per 14 ounces.
• 14 ounces of Canned Carrots with Salt provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein