Comparing Nutrients in 14 ounces Cooked Tempeh VS Dried Acorns

Macros Ratio

	Protein	Fat	Carbs
Cooked Tempeh	37%	48%	15%
Dried Acorns	6%	53%	41%

Macro Nutrients

	Cooked Tempeh	Dried Acorns	Recommended Dietary Allowance
Energy	26.7% 774kcal	69.7% 2020kcal	2900kcal per day for Men 19-50 years
Fat	46.6% 45g	129% 125g	97g per day for Men 19-50 years
Saturated Fat	42% 13.5g	50.7% 16.2g	32g per day for Men 19-50 years
Omega 3	29.8% 0.48g	NA	1.6g per day for Men 19-50 years
Omega 6	58.8% 10g	141% 24g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	23.3% 30.2g	164% 213g	130g per day for Men 19-50 years
Sugars	14.8% 10.7g	NA	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	NA	38g per day for Men 19-50 years
Protein	141% 79g	57.4% 32g	56g per day for Men 19-50 years

Vitamins

	Cooked Tempeh	Dried Acorns	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	18% 0.21mg	49.3% 0.59mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	109% 1.4mg	47% 0.61mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	53% 8.47mg	59.7% 9.55mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	36% 1.8mg	74.6% 3.73mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	60.8% 0.79mg	212% 2.76mg	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	21% 83.3μg	114% 456μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	23% 0.56μg	0% 0μg	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	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	10.6% 1.6mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	64% 76.6μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Tempeh	Dried Acorns	Recommended Dietary Allowance
Calcium	38% 381mg	21.4% 214mg	1000mg per day for Men 19-50 years
Copper	238% 2.14mg	361% 3.25mg	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	106% 8.45mg	51.6% 4.13mg	8mg per day for Men 19-50 years
Magnesium	72.8% 306mg	77.5% 325mg	420mg per day for Men 19-50 years
Manganese	222% 5.1mg	235% 5.4mg	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	143% 1004mg	58.4% 409mg	700mg per day for Men 19-50 years
Potassium	47% 1592mg	82.8% 2814mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	NA	55μg per day for Men 19-50 years
Sodium	3.7% 55.6mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	56.6% 6.23mg	24% 2.66mg	11mg per day for Men 19-50 years
Water	6.4% 236g	0.54% 20g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Tempeh VS Dried Acorns per 14 oz

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

Lets compare vitamin content per 14 ounces of Cooked Tempeh vs Dried Acorns:

• 14 ounces of Cooked Tempeh have 2.3 times more Vitamin B2 and more Vitamin B12 than Dried Acorns.
• While 14 oz of Dried Acorns contain 2.8 times more Vitamin B1, 2.1 times more Vitamin B5, 3.5 times more Vitamin B6 and 5.5 times more Vitamin B9 than Cooked Tempeh.
• Both Cooked Tempeh and Dried Acorns provide similar amounts of Vitamin B3 per 14 ounces.
• 14 ounces of Dried Acorns have insufficient amounts of Vitamin B12
• Both Cooked Tempeh as well as Dried Acorns have insufficient amounts of Vitamin A and Vitamin C in 14 ounces.

Comparing minerals per 14 ounces for Cooked Tempeh vs Dried Acorns:

• 14 ounces of Cooked Tempeh have 1.8 times more Calcium, 2 times more Iron, 2.5 times more Phosphorus and 2.3 times more Zinc than Dried Acorns.
• While 14 oz of Dried Acorns contain 1.5 times more Copper and 1.8 times more Potassium than Cooked Tempeh.
• Both Cooked Tempeh and Dried Acorns contain similar levels of Magnesium and Manganese per 14 ounces.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Cooked Tempeh have 2.5 times more Protein than Dried Acorns.
• While 14 oz of Dried Acorns contain 2.6 times more Energy, 2.8 times more Fat, 2.4 times more Omega 6 and 7 times more Carbohydrate than Cooked Tempeh.
• Both Cooked Tempeh and Dried Acorns offer comparable quantities of Saturated Fat per 14 ounces.