Comparing Nutrients in 1 kilogram Boiled California Red Kidney Beans VS Cooked Tempeh

Macros Ratio

	Protein	Fat	Carbs
Boiled California Red Kidney Beans	29%	1%	70%
Cooked Tempeh	37%	48%	15%

Macro Nutrients

	Boiled California Red Kidney Beans	Cooked Tempeh	Recommended Dietary Allowance
Energy	42.8% 1240kcal	67.2% 1950kcal	2900kcal per day for Men 19-50 years
Fat	0.93% 0.9g	117% 114g	97g per day for Men 19-50 years
Saturated Fat	0.44% 0.14g	106% 34g	32g per day for Men 19-50 years
Omega 3	20% 0.32g	75% 1.2g	1.6g per day for Men 19-50 years
Omega 6	1.18% 0.2g	148% 25g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	172% 224g	58.6% 76.2g	130g per day for Men 19-50 years
Sugars	NA	37.2% 27g	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	245% 93g	97% 37g	38g per day for Men 19-50 years
Protein	163% 91g	356% 199g	56g per day for Men 19-50 years

Vitamins

	Boiled California Red Kidney Beans	Cooked Tempeh	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	108% 1.3mg	45% 0.54mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	47.7% 0.62mg	275% 3.57mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	33.8% 5.4mg	133% 21.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	43.8% 2.2mg	91% 4.53mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	80% 1.04mg	153% 2mg	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	185% 740μg	52.5% 210μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	58.3% 1.4μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	13.3% 12mg	0% 0mg	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	NA	26.7% 4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	161% 193μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled California Red Kidney Beans	Cooked Tempeh	Recommended Dietary Allowance
Calcium	66% 660mg	96% 960mg	1000mg per day for Men 19-50 years
Copper	321% 2.9mg	600% 5.4mg	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	373% 30mg	266% 21.3mg	8mg per day for Men 19-50 years
Magnesium	114% 480mg	183% 770mg	420mg per day for Men 19-50 years
Manganese	138% 3.18mg	559% 13mg	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	196% 1370mg	361% 2530mg	700mg per day for Men 19-50 years
Potassium	123% 4190mg	118% 4010mg	3400mg per day for Men 19-50 years
Selenium	22% 12μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	2.67% 40mg	9.33% 140mg	1500mg per day for Men 19-50 years
Zinc	78% 8.6mg	143% 15.7mg	11mg per day for Men 19-50 years
Water	18% 669g	16% 596g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled California Red Kidney Beans VS Cooked Tempeh per 1 kg

Compare the macro and micronutrient content in 1 kg of Boiled California Red Kidney Beans versus 1 kg of Cooked Tempeh to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Boiled California Red Kidney Beans vs Cooked Tempeh:

• 1 kilogram of Boiled California Red Kidney Beans has 2.4 times more Vitamin B1 and 3.5 times more Vitamin B9 than Cooked Tempeh.
• While 1 kg of Cooked Tempeh contains 5.8 times more Vitamin B2, 4 times more Vitamin B3, 2.1 times more Vitamin B5, 1.9 times more Vitamin B6 and more Vitamin B12 than Boiled California Red Kidney Beans.
• 1 kilogram of Boiled California Red Kidney Beans have insufficient amounts of Vitamin B12
• Both Boiled California Red Kidney Beans as well as Cooked Tempeh have insufficient amounts of Vitamin A, Vitamin C and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Boiled California Red Kidney Beans vs Cooked Tempeh:

• 1 kilogram of Boiled California Red Kidney Beans has 1.4 times more Iron and more Selenium than Cooked Tempeh.
• While 1 kg of Cooked Tempeh contains 1.5 times more Calcium, 1.9 times more Copper, 1.6 times more Magnesium, 4 times more Manganese, 1.8 times more Phosphorus and 1.8 times more Zinc than Boiled California Red Kidney Beans.
• Both Boiled California Red Kidney Beans and Cooked Tempeh contain similar levels of Potassium per one kilogram.
• 1 kilogram of Cooked Tempeh lack sufficient amounts of Selenium

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Boiled California Red Kidney Beans has 2.9 times more Carbohydrate and 2.5 times more Fiber than Cooked Tempeh.
• While 1 kg of Cooked Tempeh contains 1.6 times more Energy, 126.4 times more Fat, 242.9 times more Saturated Fat, 3.8 times more Omega 3, 125.9 times more Omega 6 and 2.2 times more Protein than Boiled California Red Kidney Beans.
• 1 kilogram of Boiled California Red Kidney Beans provide inadequate amounts of Omega 6