Comparing Nutrients in 14 ounces Tempeh VS Miso

Macros Ratio

	Protein	Fat	Carbs
Tempeh	39%	47%	14%
Miso	25%	26%	49%

Macro Nutrients

	Tempeh	Miso	Recommended Dietary Allowance
Energy	26.3% 762kcal	27% 786kcal	2900kcal per day for Men 19-50 years
Fat	44% 43g	24.6% 24g	97g per day for Men 19-50 years
Saturated Fat	31.5% 10g	12.7% 4.07g	32g per day for Men 19-50 years
Omega 3	61.5% 0.98g	100% 1.6g	1.6g per day for Men 19-50 years
Omega 6	95% 16g	58% 9.84g	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	77.5% 101g	130g per day for Men 19-50 years
Sugars	14.8% 10.7g	34% 24.6g	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	33% 24g	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	% 0g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	38.6% 14.7g	56.4% 21.4g	38g per day for Men 19-50 years
Protein	144% 80.5g	91% 50.8g	56g per day for Men 19-50 years

Vitamins

	Tempeh	Miso	Recommended Dietary Allowance
Vitamin A	0% 0μg	1.76% 16μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	25.8% 0.31mg	32.4% 0.39mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	109% 1.42mg	71% 0.92mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	65.5% 10.5mg	22.5% 3.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	22% 1.1mg	26.8% 1.34mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	65.6% 0.85mg	60.8% 0.79mg	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	19% 75.4μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	13.2% 0.32μg	13.2% 0.32μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	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	10.6% 1.6mg	0.26% 0.04mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	64% 76.6μg	97% 116μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tempeh	Miso	Recommended Dietary Allowance
Calcium	44% 441mg	22.6% 226mg	1000mg per day for Men 19-50 years
Copper	247% 2.22mg	185% 1.67mg	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	124% 9.9mg	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	148% 3.4mg	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	90% 631mg	700mg per day for Men 19-50 years
Potassium	48% 1635mg	24.5% 833mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	50.5% 27.8μg	55μg per day for Men 19-50 years
Sodium	2.4% 35.7mg	986% 14796mg	1500mg per day for Men 19-50 years
Zinc	41% 4.52mg	92% 10mg	11mg per day for Men 19-50 years
Water	6.4% 237g	4.6% 171g	3700g per day for Men 19-50 years

Nutrient Comparison: Tempeh VS Miso per 14 oz

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

Lets compare vitamin content per 14 ounces of Tempeh vs Miso:

• 14 ounces of Tempeh have 1.5 times more Vitamin B2, 2.9 times more Vitamin B3, 1.3 times more Vitamin B9 and 40 times more Vitamin E than Miso.
• While 14 oz of Miso contain 1.3 times more Vitamin B1 and 1.5 times more Vitamin K than Tempeh.
• Both Tempeh and Miso provide similar amounts of Vitamin B5, Vitamin B6 and Vitamin B12 per 14 ounces.
• 14 ounces of Miso have insufficient amounts of Vitamin E
• Both Tempeh as well as Miso have insufficient amounts of Vitamin A, Vitamin C and Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Tempeh vs Miso:

• 14 ounces of Tempeh have 1.9 times more Calcium, 1.3 times more Copper, 1.7 times more Magnesium, 1.5 times more Manganese, 1.7 times more Phosphorus and 2 times more Potassium than Miso.
• While 14 oz of Miso contain more Selenium, 414.2 times more Sodium and 2.2 times more Zinc than Tempeh.
• Both Tempeh and Miso contain similar levels of Iron per 14 ounces.
• 14 ounces of Tempeh lack sufficient amounts of Selenium

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Tempeh have 1.8 times more Fat, 2.5 times more Saturated Fat, 1.6 times more Omega 6 and 1.6 times more Protein than Miso.
• While 14 oz of Miso contain 1.6 times more Omega 3, 3.3 times more Carbohydrate, 2.3 times more Sugars and 1.5 times more Fiber than Tempeh.
• Both Tempeh and Miso offer comparable quantities of Energy per 14 ounces.