Comparing Nutrients in 14 ounces Tempeh VS Roasted Soybeans with Salt

Macros Ratio

	Protein	Fat	Carbs
Tempeh	39%	47%	14%
Roasted Soybeans with Salt	31%	45%	24%

Macro Nutrients

	Tempeh	Roasted Soybeans with Salt	Recommended Dietary Allowance
Energy	26.3% 762kcal	64% 1861kcal	2900kcal per day for Men 19-50 years
Fat	44% 43g	104% 101g	97g per day for Men 19-50 years
Saturated Fat	31.5% 10g	45.6% 14.6g	32g per day for Men 19-50 years
Omega 3	61.5% 0.98g	420% 6.72g	1.6g per day for Men 19-50 years
Omega 6	95% 16g	295% 50g	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	92% 120g	130g per day for Men 19-50 years
Sugars	14.8% 10.7g	23% 16.7g	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	185% 70.3g	38g per day for Men 19-50 years
Protein	144% 80.5g	273% 153g	56g per day for Men 19-50 years

Vitamins

	Tempeh	Roasted Soybeans with Salt	Recommended Dietary Allowance
Vitamin A	0% 0μg	4.4% 39.7μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	25.8% 0.31mg	33% 0.4mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	109% 1.42mg	44.3% 0.58mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	65.5% 10.5mg	35% 5.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	22% 1.1mg	36% 1.8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	65.6% 0.85mg	63.5% 0.83mg	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	209% 837μg	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	9.7% 8.73mg	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	24% 3.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	64% 76.6μg	167% 200μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tempeh	Roasted Soybeans with Salt	Recommended Dietary Allowance
Calcium	44% 441mg	54.8% 548mg	1000mg per day for Men 19-50 years
Copper	247% 2.22mg	365% 3.3mg	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	193% 15.5mg	8mg per day for Men 19-50 years
Magnesium	76.5% 321mg	137% 575mg	420mg per day for Men 19-50 years
Manganese	224% 5.16mg	372% 8.56mg	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	206% 1441mg	700mg per day for Men 19-50 years
Potassium	48% 1635mg	172% 5834mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	138% 76μg	55μg per day for Men 19-50 years
Sodium	2.4% 35.7mg	43% 647mg	1500mg per day for Men 19-50 years
Zinc	41% 4.52mg	113% 12.5mg	11mg per day for Men 19-50 years
Water	6.4% 237g	0.21% 7.74g	3700g per day for Men 19-50 years

Nutrient Comparison: Tempeh VS Roasted Soybeans with Salt per 14 oz

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

Lets compare vitamin content per 14 ounces of Tempeh vs Roasted Soybeans with Salt:

• 14 ounces of Tempeh have 2.5 times more Vitamin B2, 1.9 times more Vitamin B3 and more Vitamin B12 than Roasted Soybeans with Salt.
• While 14 oz of Roasted Soybeans with Salt contain 1.3 times more Vitamin B1, 1.6 times more Vitamin B5, 8.8 times more Vitamin B9, more Vitamin C, 2.3 times more Vitamin E and 2.6 times more Vitamin K than Tempeh.
• Both Tempeh and Roasted Soybeans with Salt provide similar amounts of Vitamin B6 per 14 ounces.
• 14 ounces of Tempeh have insufficient amounts of Vitamin C
• 14 ounces of Roasted Soybeans with Salt have insufficient amounts of Vitamin B12
• Both Tempeh as well as Roasted Soybeans with Salt have insufficient amounts of Vitamin A and Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Tempeh vs Roasted Soybeans with Salt:

• 14 oz of Roasted Soybeans with Salt contain 1.5 times more Copper, 1.4 times more Iron, 1.8 times more Magnesium, 1.7 times more Manganese, 1.4 times more Phosphorus, 3.6 times more Potassium, more Selenium, 18.1 times more Sodium and 2.8 times more Zinc than Tempeh.
• Both Tempeh and Roasted Soybeans with Salt contain similar levels of Calcium per 14 ounces.
• 14 ounces of Tempeh lack sufficient amounts of Selenium

Comparison of macro-nutrients per 14 ounces:

• 14 oz of Roasted Soybeans with Salt contain 2.4 times more Energy, 2.4 times more Fat, 1.4 times more Saturated Fat, 6.8 times more Omega 3, 3.1 times more Omega 6, 4 times more Carbohydrate, 1.6 times more Sugars, 4.8 times more Fiber and 1.9 times more Protein than Tempeh.