Comparing Nutrients in 14 ounces Cooked Tempeh VS Soymilk, chocolate, with added calcium, vitamins A and D

Macros Ratio

	Protein	Fat	Carbs
Cooked Tempeh	37%	48%	15%
Soymilk, chocolate, with added calcium, vitamins A and D	14%	22%	64%

Macro Nutrients

	Cooked Tempeh	Soymilk, chocolate, with added calcium, vitamins A and D	Recommended Dietary Allowance
Energy	26.7% 774kcal	8.62% 250kcal	2900kcal per day for Men 19-50 years
Fat	46.6% 45g	6.26% 6.07g	97g per day for Men 19-50 years
Saturated Fat	42% 13.5g	2.98% 0.95g	32g per day for Men 19-50 years
Omega 3	29.8% 0.48g	18.6% 0.3g	1.6g per day for Men 19-50 years
Omega 6	58.8% 10g	13.6% 2.3g	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	30.4% 39.5g	130g per day for Men 19-50 years
Sugars	14.8% 10.7g	43% 31g	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	4.18% 1.6g	38g per day for Men 19-50 years
Protein	141% 79g	16% 8.97g	56g per day for Men 19-50 years

Vitamins

	Cooked Tempeh	Soymilk, chocolate, with added calcium, vitamins A and D	Recommended Dietary Allowance
Vitamin A	0% 0μg	31% 278μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	18% 0.21mg	7.28% 0.087mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	109% 1.4mg	80% 1.04mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	53% 8.47mg	12.7% 2.04mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	36% 1.8mg	7.06% 0.35mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	60.8% 0.79mg	23.5% 0.31mg	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	11% 43.7μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	23% 0.56μg	116% 2.78μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	7.5% 6.75mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	26.5% 159IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	10.6% 1.6mg	2.9% 0.44mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	64% 76.6μg	9.92% 12μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Tempeh	Soymilk, chocolate, with added calcium, vitamins A and D	Recommended Dietary Allowance
Calcium	38% 381mg	50% 500mg	1000mg per day for Men 19-50 years
Copper	238% 2.14mg	91% 0.82mg	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	24% 1.9mg	8mg per day for Men 19-50 years
Magnesium	72.8% 306mg	14% 59.5mg	420mg per day for Men 19-50 years
Manganese	222% 5.1mg	NA	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	29% 202mg	700mg per day for Men 19-50 years
Potassium	47% 1592mg	16.7% 568mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	34.6% 19μg	55μg per day for Men 19-50 years
Sodium	3.7% 55.6mg	14% 210mg	1500mg per day for Men 19-50 years
Zinc	56.6% 6.23mg	12.3% 1.35mg	11mg per day for Men 19-50 years
Water	6.4% 236g	9.2% 340g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Tempeh VS Soymilk, chocolate, with added calcium, vitamins A and D per 14 oz

Compare the macro and micronutrient content in 14 oz of Cooked Tempeh versus 14 oz of Soymilk, chocolate, with added calcium, vitamins A and D to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Cooked Tempeh vs Soymilk, chocolate, with added calcium, vitamins A and D:

• 14 ounces of Cooked Tempeh have 2.5 times more Vitamin B1, 1.4 times more Vitamin B2, 4.2 times more Vitamin B3, 5.1 times more Vitamin B5, 2.6 times more Vitamin B6, 1.9 times more Vitamin B9, 3.6 times more Vitamin E and 6.4 times more Vitamin K than Soymilk, chocolate, with added calcium, vitamins A and D.
• While 14 oz of Soymilk, chocolate, with added calcium, vitamins A and D contain more Vitamin A, 5 times more Vitamin B12 and more Vitamin D than Cooked Tempeh.
• 14 ounces of Cooked Tempeh have insufficient amounts of Vitamin A and Vitamin D
• 14 ounces of Soymilk, chocolate, with added calcium, vitamins A and D have insufficient amounts of Vitamin B1, Vitamin B5 and Vitamin E
• Both Cooked Tempeh as well as Soymilk, chocolate, with added calcium, vitamins A and D have insufficient amounts of Vitamin C in 14 ounces.

Comparing minerals per 14 ounces for Cooked Tempeh vs Soymilk, chocolate, with added calcium, vitamins A and D:

• 14 ounces of Cooked Tempeh have 2.6 times more Copper, 4.4 times more Iron, 5.1 times more Magnesium, 5 times more Phosphorus, 2.8 times more Potassium and 4.6 times more Zinc than Soymilk, chocolate, with added calcium, vitamins A and D.
• While 14 oz of Soymilk, chocolate, with added calcium, vitamins A and D contain 1.3 times more Calcium, more Selenium, 3.8 times more Sodium and 1.4 times more Water than Cooked Tempeh.
• 14 ounces of Cooked Tempeh lack sufficient amounts of Selenium

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Cooked Tempeh have 3.1 times more Energy, 7.4 times more Fat, 14.2 times more Saturated Fat, 1.6 times more Omega 3, 4.3 times more Omega 6, 9.3 times more Fiber and 8.8 times more Protein than Soymilk, chocolate, with added calcium, vitamins A and D.
• While 14 oz of Soymilk, chocolate, with added calcium, vitamins A and D contain 1.3 times more Carbohydrate and 2.9 times more Sugars than Cooked Tempeh.
• 14 ounces of Soymilk, chocolate, with added calcium, vitamins A and D provide inadequate amounts of Fiber