Comparing Nutrients in 14 ounces Cooked Tempeh VS Vitasoy USA, Organic Nasoya Super Firm Cubed Tofu

Macros Ratio

	Protein	Fat	Carbs
Cooked Tempeh	37%	48%	15%
Vitasoy USA, Organic Nasoya Super Firm Cubed Tofu	42%	48%	10%

Macro Nutrients

	Cooked Tempeh	Vitasoy USA, Organic Nasoya Super Firm Cubed Tofu	Recommended Dietary Allowance
Energy	26.7% 774kcal	16% 468kcal	2900kcal per day for Men 19-50 years
Fat	46.6% 45g	25.8% 25g	97g per day for Men 19-50 years
Saturated Fat	42% 13.5g	16% 5.16g	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	8.55% 11g	130g per day for Men 19-50 years
Sugars	14.8% 10.7g	3.3% 2.4g	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	NA	g per day for Men 19-50 years
Fiber	38.6% 14.7g	21% 7.94g	38g per day for Men 19-50 years
Protein	141% 79g	88% 49.2g	56g per day for Men 19-50 years

Vitamins

	Cooked Tempeh	Vitasoy USA, Organic Nasoya Super Firm Cubed Tofu	Recommended Dietary Allowance
Vitamin A	0% 0μg	NA	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	NA	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	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	10.6% 1.6mg	NA	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, Organic Nasoya Super Firm Cubed Tofu	Recommended Dietary Allowance
Calcium	38% 381mg	74.6% 746mg	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	99% 7.94mg	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	NA	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	1.6% 24mg	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	8.26% 306g	3700g per day for Men 19-50 years

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

Both Cooked Tempeh and Vitasoy USA, Organic Nasoya Super Firm Cubed Tofu have similar amounts of vitamins per 14 oz

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

• Vitasoy USA, Organic Nasoya Super Firm Cubed Tofu contains 2 times more Calcium and 1.3 times more Water than Cooked Tempeh.
• Both Cooked Tempeh and Vitasoy USA, Organic Nasoya Super Firm Cubed Tofu have similar amounts of Iron per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Cooked Tempeh has 1.7 times more Energy, 1.8 times more Fat, 2.6 times more Saturated Fat, 2.7 times more Carbohydrate, 4.5 times more Sugars, 1.9 times more Fiber and 1.6 times more Protein than Vitasoy USA, Organic Nasoya Super Firm Cubed Tofu.
• Both Cooked Tempeh as well as Vitasoy USA, Organic Nasoya Super Firm Cubed Tofu have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.