Comparing Nutrients in 14 ounces Cooked Tempeh VS Blanched Almonds

Macros Ratio

	Protein	Fat	Carbs
Cooked Tempeh	37%	48%	15%
Blanched Almonds	14%	75%	11%

Macro Nutrients

	Cooked Tempeh	Blanched Almonds	Recommended Dietary Allowance
Energy	26.7% 774kcal	80.7% 2342kcal	2900kcal per day for Men 19-50 years
Fat	46.6% 45g	215% 208g	97g per day for Men 19-50 years
Saturated Fat	42% 13.5g	49% 15.7g	32g per day for Men 19-50 years
Omega 3	29.8% 0.48g	0.99% 0.016g	1.6g per day for Men 19-50 years
Omega 6	58.8% 10g	289% 49g	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	57% 74g	130g per day for Men 19-50 years
Sugars	14.8% 10.7g	25.3% 18.4g	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	0% 0g	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	% 0.12g	g per day for Men 19-50 years
Sucrose	NA	% 17.7g	g per day for Men 19-50 years
Fiber	38.6% 14.7g	103% 39.3g	38g per day for Men 19-50 years
Protein	141% 79g	152% 85g	56g per day for Men 19-50 years

Vitamins

	Cooked Tempeh	Blanched Almonds	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	63% 0.76mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	109% 1.4mg	217% 2.82mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	53% 8.47mg	87% 14mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	36% 1.8mg	25% 1.25mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	60.8% 0.79mg	35% 0.46mg	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	48.6% 194μg	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	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	10.6% 1.6mg	628% 94mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	64% 76.6μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Tempeh	Blanched Almonds	Recommended Dietary Allowance
Calcium	38% 381mg	94% 937mg	1000mg per day for Men 19-50 years
Copper	238% 2.14mg	453% 4.08mg	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	163% 13mg	8mg per day for Men 19-50 years
Magnesium	72.8% 306mg	253% 1064mg	420mg per day for Men 19-50 years
Manganese	222% 5.1mg	317% 7.3mg	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	273% 1909mg	700mg per day for Men 19-50 years
Potassium	47% 1592mg	77% 2616mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	23% 12.7μg	55μg per day for Men 19-50 years
Sodium	3.7% 55.6mg	5.03% 75.4mg	1500mg per day for Men 19-50 years
Zinc	56.6% 6.23mg	107% 11.8mg	11mg per day for Men 19-50 years
Water	6.4% 236g	0.48% 18g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Cooked Tempeh vs Blanched Almonds:

• Cooked Tempeh has 1.4 times more Vitamin B5, 1.7 times more Vitamin B6, more Vitamin B12 and more Vitamin K than Blanched Almonds.
• While Blanched Almonds contain 3.5 times more Vitamin B1, 2 times more Vitamin B2, 1.6 times more Vitamin B3, 2.3 times more Vitamin B9 and 59.4 times more Vitamin E than Cooked Tempeh.
• Both Cooked Tempeh as well as Blanched Almonds have insufficient amounts of Vitamin A, Vitamin C and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Cooked Tempeh vs Blanched Almonds:

• Cooked Tempeh has 13.2 times more Water than Blanched Almonds.
• While Blanched Almonds contain 2.5 times more Calcium, 1.9 times more Copper, 1.5 times more Iron, 3.5 times more Magnesium, 1.4 times more Manganese, 1.9 times more Phosphorus, 1.6 times more Potassium, more Selenium, 1.4 times more Sodium and 1.9 times more Zinc than Cooked Tempeh.

Comparison of macro-nutrients per 14 ounces:

• Cooked Tempeh has 30 times more Omega 3 than Blanched Almonds.
• While Blanched Almonds contain 3 times more Energy, 4.6 times more Fat, 4.9 times more Omega 6, 2.5 times more Carbohydrate, 1.7 times more Sugars and 2.7 times more Fiber than Cooked Tempeh.
• Both Cooked Tempeh and Blanched Almonds have similar amounts of Saturated Fat and Protein per 14 oz.
• Both Cooked Tempeh as well as Blanched Almonds have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.