Comparing Nutrients in 14 ounces Cooked Tempeh VS Stewed Canned Tomatoes

Macros Ratio

	Protein	Fat	Carbs
Cooked Tempeh	37%	48%	15%
Stewed Canned Tomatoes	12%	6%	82%

Macro Nutrients

	Cooked Tempeh	Stewed Canned Tomatoes	Recommended Dietary Allowance
Energy	26.7% 774kcal	3.56% 103kcal	2900kcal per day for Men 19-50 years
Fat	46.6% 45g	0.78% 0.75g	97g per day for Men 19-50 years
Saturated Fat	42% 13.5g	0.32% 0.1g	32g per day for Men 19-50 years
Omega 3	29.8% 0.48g	0.74% 0.012g	1.6g per day for Men 19-50 years
Omega 6	58.8% 10g	1.73% 0.29g	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	19% 24.6g	130g per day for Men 19-50 years
Sugars	14.8% 10.7g	19.3% 14g	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	10.3% 7.46g	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	% 6.47g	g per day for Men 19-50 years
Sucrose	NA	% 0.079g	g per day for Men 19-50 years
Fiber	38.6% 14.7g	10.4% 3.97g	38g per day for Men 19-50 years
Protein	141% 79g	6.45% 3.6g	56g per day for Men 19-50 years

Vitamins

	Cooked Tempeh	Stewed Canned Tomatoes	Recommended Dietary Allowance
Vitamin A	0% 0μg	3.97% 35.7μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	18% 0.21mg	15.2% 0.18mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	109% 1.4mg	10.7% 0.14mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	53% 8.47mg	17.7% 2.83mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	36% 1.8mg	9.05% 0.45mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	60.8% 0.79mg	5.2% 0.067mg	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	4.96% 20μg	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	35% 31.4mg	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	22% 3.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	64% 76.6μg	7.94% 9.53μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Tempeh	Stewed Canned Tomatoes	Recommended Dietary Allowance
Calcium	38% 381mg	13.5% 135mg	1000mg per day for Men 19-50 years
Copper	238% 2.14mg	49.4% 0.44mg	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	66% 5.28mg	8mg per day for Men 19-50 years
Magnesium	72.8% 306mg	11.3% 47.6mg	420mg per day for Men 19-50 years
Manganese	222% 5.1mg	10% 0.23mg	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	11.3% 79.4mg	700mg per day for Men 19-50 years
Potassium	47% 1592mg	24% 822mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	4.33% 2.4μg	55μg per day for Men 19-50 years
Sodium	3.7% 55.6mg	58.5% 877mg	1500mg per day for Men 19-50 years
Zinc	56.6% 6.23mg	6.13% 0.67mg	11mg per day for Men 19-50 years
Water	6.4% 236g	9.8% 363g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Cooked Tempeh vs Stewed Canned Tomatoes:

• Cooked Tempeh has 10.2 times more Vitamin B2, 3 times more Vitamin B3, 4 times more Vitamin B5, 11.7 times more Vitamin B6, 4.2 times more Vitamin B9, more Vitamin B12 and 8 times more Vitamin K than Stewed Canned Ripe Red Tomatoes.
• While Stewed Canned Ripe Red Tomatoes contain more Vitamin A, more Vitamin C and 2.1 times more Vitamin E than Cooked Tempeh.
• Both Cooked Tempeh and Stewed Canned Ripe Red Tomatoes have similar amounts of Vitamin B1 per 14 oz.
• Both Cooked Tempeh as well as Stewed Canned Ripe Red Tomatoes have insufficient amounts of Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Cooked Tempeh vs Stewed Canned Tomatoes:

• Cooked Tempeh has 2.8 times more Calcium, 4.8 times more Copper, 1.6 times more Iron, 6.4 times more Magnesium, 21.8 times more Manganese, 12.7 times more Phosphorus, 1.9 times more Potassium and 9.2 times more Zinc than Stewed Canned Ripe Red Tomatoes.
• While Stewed Canned Ripe Red Tomatoes contain more Selenium, 15.8 times more Sodium and 1.5 times more Water than Cooked Tempeh.

Comparison of macro-nutrients per 14 ounces:

• Cooked Tempeh has 7.5 times more Energy, 59.9 times more Fat, 130.8 times more Saturated Fat, 40 times more Omega 3, 34 times more Omega 6, 1.2 times more Carbohydrate, 3.7 times more Fiber and 21.9 times more Protein than Stewed Canned Ripe Red Tomatoes.
• While Stewed Canned Ripe Red Tomatoes contain 1.3 times more Sugars than Cooked Tempeh.
• Both Cooked Tempeh as well as Stewed Canned Ripe Red Tomatoes have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.