Comparing Nutrients in 14 ounces Cooked Tempeh VS Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Cooked Tempeh	37%	48%	15%
Sunflower Seeds	13%	74%	13%

Macro Nutrients

	Cooked Tempeh	Sunflower Seeds	Recommended Dietary Allowance
Energy	26.7% 774kcal	80% 2318kcal	2900kcal per day for Men 19-50 years
Fat	46.6% 45g	211% 204g	97g per day for Men 19-50 years
Saturated Fat	42% 13.5g	55.3% 17.7g	32g per day for Men 19-50 years
Omega 3	29.8% 0.48g	15% 0.24g	1.6g per day for Men 19-50 years
Omega 6	58.8% 10g	538% 91g	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	61% 79.4g	130g per day for Men 19-50 years
Sugars	14.8% 10.7g	14.3% 10.4g	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	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	% 9.92g	g per day for Men 19-50 years
Fiber	38.6% 14.7g	90% 34g	38g per day for Men 19-50 years
Protein	141% 79g	147% 82.5g	56g per day for Men 19-50 years

Vitamins

	Cooked Tempeh	Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	0% 0μg	1.32% 12μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	18% 0.21mg	490% 5.87mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	109% 1.4mg	108% 1.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	53% 8.47mg	207% 33mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	36% 1.8mg	89.7% 4.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	60.8% 0.79mg	411% 5.34mg	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	225% 901μg	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	6.17% 5.56mg	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	931% 140mg	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	Sunflower Seeds	Recommended Dietary Allowance
Calcium	38% 381mg	31% 310mg	1000mg per day for Men 19-50 years
Copper	238% 2.14mg	794% 7.14mg	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	260% 21mg	8mg per day for Men 19-50 years
Magnesium	72.8% 306mg	307% 1290mg	420mg per day for Men 19-50 years
Manganese	222% 5.1mg	336% 7.74mg	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	374% 2619mg	700mg per day for Men 19-50 years
Potassium	47% 1592mg	75.3% 2560mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	382% 210μg	55μg per day for Men 19-50 years
Sodium	3.7% 55.6mg	2.4% 35.7mg	1500mg per day for Men 19-50 years
Zinc	56.6% 6.23mg	180% 20mg	11mg per day for Men 19-50 years
Water	6.4% 236g	0.51% 18.8g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Cooked Tempeh vs Sunflower Seeds:

• Cooked Tempeh has more Vitamin B12 and more Vitamin K than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 27.4 times more Vitamin B1, 3.9 times more Vitamin B3, 2.5 times more Vitamin B5, 6.8 times more Vitamin B6, 10.8 times more Vitamin B9, more Vitamin C and 87.9 times more Vitamin E than Cooked Tempeh.
• Both Cooked Tempeh and Dried Sunflower Seed Kernels have similar amounts of Vitamin B2 per 14 oz.
• Both Cooked Tempeh as well as Dried Sunflower Seed Kernels have insufficient amounts of Vitamin A and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Cooked Tempeh vs Sunflower Seeds:

• Cooked Tempeh has 1.2 times more Calcium and 12.6 times more Water than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 3.3 times more Copper, 2.5 times more Iron, 4.2 times more Magnesium, 1.5 times more Manganese, 2.6 times more Phosphorus, 1.6 times more Potassium, more Selenium and 3.2 times more Zinc than Cooked Tempeh.

Comparison of macro-nutrients per 14 ounces:

• Cooked Tempeh has 2 times more Omega 3 than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 3 times more Energy, 4.5 times more Fat, 1.3 times more Saturated Fat, 9.2 times more Omega 6, 2.6 times more Carbohydrate and 2.3 times more Fiber than Cooked Tempeh.
• Both Cooked Tempeh and Dried Sunflower Seed Kernels have similar amounts of Sugars and Protein per 14 oz.
• Both Cooked Tempeh as well as Dried Sunflower Seed Kernels have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.