Comparing Nutrients in 14 ounces Cooked Tempeh VS Vitasoy USA, Nasoya Lite Firm Tofu

Macros Ratio

	Protein	Fat	Carbs
Cooked Tempeh	37%	48%	15%
Vitasoy USA, Nasoya Lite Firm Tofu	62%	28%	10%

Macro Nutrients

	Cooked Tempeh	Vitasoy USA, Nasoya Lite Firm Tofu	Recommended Dietary Allowance
Energy	26.7% 774kcal	7.4% 214kcal	2900kcal per day for Men 19-50 years
Fat	46.6% 45g	6.96% 6.75g	97g per day for Men 19-50 years
Saturated Fat	42% 13.5g	2.5% 0.79g	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	NA	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	3.97% 5.16g	130g per day for Men 19-50 years
Sugars	14.8% 10.7g	1.1% 0.79g	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	6.27% 2.4g	38g per day for Men 19-50 years
Protein	141% 79g	59% 33g	56g per day for Men 19-50 years

Vitamins

	Cooked Tempeh	Vitasoy USA, Nasoya Lite Firm Tofu	Recommended Dietary Allowance
Vitamin A	0% 0μg	42% 377μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	18% 0.21mg	NA	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	109% 1.4mg	NA	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	53% 8.47mg	NA	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	36% 1.8mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	60.8% 0.79mg	NA	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	NA	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	23% 0.56μg	390% 9.37μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	NA	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	104% 623IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	10.6% 1.6mg	138% 20.7mg	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	Vitasoy USA, Nasoya Lite Firm Tofu	Recommended Dietary Allowance
Calcium	38% 381mg	73% 730mg	1000mg per day for Men 19-50 years
Copper	238% 2.14mg	NA	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	79.4% 6.35mg	8mg per day for Men 19-50 years
Magnesium	72.8% 306mg	NA	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	103% 718mg	700mg per day for Men 19-50 years
Potassium	47% 1592mg	NA	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	9% 135mg	1500mg per day for Men 19-50 years
Zinc	56.6% 6.23mg	NA	11mg per day for Men 19-50 years
Water	6.4% 236g	9.34% 346g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Cooked Tempeh vs Vitasoy USA, Nasoya Lite Firm Tofu:

• Vitasoy USA, Nasoya Lite Firm Tofu contains more Vitamin A, 16.9 times more Vitamin B12, more Vitamin D and 13.1 times more Vitamin E than Cooked Tempeh.

Comparing minerals per 14 ounces for Cooked Tempeh vs Vitasoy USA, Nasoya Lite Firm Tofu:

• Cooked Tempeh has 1.3 times more Iron and 1.4 times more Phosphorus than Vitasoy USA, Nasoya Lite Firm Tofu.
• While Vitasoy USA, Nasoya Lite Firm Tofu contains 1.9 times more Calcium, 2.4 times more Sodium and 1.5 times more Water than Cooked Tempeh.

Comparison of macro-nutrients per 14 ounces:

• Cooked Tempeh has 3.6 times more Energy, 6.7 times more Fat, 17 times more Saturated Fat, 5.9 times more Carbohydrate, 13.5 times more Sugars, 6.2 times more Fiber and 2.4 times more Protein than Vitasoy USA, Nasoya Lite Firm Tofu.
• Both Cooked Tempeh as well as Vitasoy USA, Nasoya Lite Firm Tofu have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.