Comparing Nutrients in 1 kilogram Boiled Broccoli VS Cooked Tempeh

Macros Ratio

	Protein	Fat	Carbs
Boiled Broccoli	23%	9%	68%
Cooked Tempeh	37%	48%	15%

Macro Nutrients

	Boiled Broccoli	Cooked Tempeh	Recommended Dietary Allowance
Energy	12% 350kcal	67.2% 1950kcal	2900kcal per day for Men 19-50 years
Fat	4.23% 4.1g	117% 114g	97g per day for Men 19-50 years
Saturated Fat	2.47% 0.79g	106% 34g	32g per day for Men 19-50 years
Omega 3	74.4% 1.2g	75% 1.2g	1.6g per day for Men 19-50 years
Omega 6	3% 0.51g	148% 25g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	55.2% 71.8g	58.6% 76.2g	130g per day for Men 19-50 years
Sugars	19% 14g	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	10.2% 7.4g	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	% 4.9g	NA	g per day for Men 19-50 years
Sucrose	% 0.8g	NA	g per day for Men 19-50 years
Fiber	87% 33g	97% 37g	38g per day for Men 19-50 years
Protein	42.5% 24g	356% 199g	56g per day for Men 19-50 years

Vitamins

	Boiled Broccoli	Cooked Tempeh	Recommended Dietary Allowance
Vitamin A	85.6% 770μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	52.5% 0.63mg	45% 0.54mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	95% 1.23mg	275% 3.57mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	34.6% 5.53mg	133% 21.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	123% 6.16mg	91% 4.53mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	154% 2mg	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	270% 1080μg	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	721% 649mg	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	97% 14.5mg	26.7% 4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1176% 1411μg	161% 193μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Broccoli	Cooked Tempeh	Recommended Dietary Allowance
Calcium	40% 400mg	96% 960mg	1000mg per day for Men 19-50 years
Copper	67.8% 0.61mg	600% 5.4mg	0.9mg per day for Men 19-50 years
Fluoride	1% 40μg	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	83.8% 6.7mg	266% 21.3mg	8mg per day for Men 19-50 years
Magnesium	50% 210mg	183% 770mg	420mg per day for Men 19-50 years
Manganese	84.3% 1.94mg	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	96% 670mg	361% 2530mg	700mg per day for Men 19-50 years
Potassium	86% 2930mg	118% 4010mg	3400mg per day for Men 19-50 years
Selenium	29% 16μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	27.3% 410mg	9.33% 140mg	1500mg per day for Men 19-50 years
Zinc	41% 4.5mg	143% 15.7mg	11mg per day for Men 19-50 years
Water	24% 893g	16% 596g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Boiled Broccoli vs Cooked Tempeh:

• Boiled and Drained Broccoli has more Vitamin A, 1.4 times more Vitamin B5, 5.1 times more Vitamin B9, more Vitamin C, 3.6 times more Vitamin E and 7.3 times more Vitamin K than Cooked Tempeh.
• While Cooked Tempeh contains 2.9 times more Vitamin B2, 3.9 times more Vitamin B3 and more Vitamin B12 than Boiled and Drained Broccoli.
• Both Boiled and Drained Broccoli and Cooked Tempeh have similar amounts of Vitamin B1 and Vitamin B6 per 1 kg.
• Both Boiled and Drained Broccoli as well as Cooked Tempeh have insufficient amounts of Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Boiled Broccoli vs Cooked Tempeh:

• Boiled and Drained Broccoli has more Selenium, 2.9 times more Sodium and 1.5 times more Water than Cooked Tempeh.
• While Cooked Tempeh contains 2.4 times more Calcium, 8.9 times more Copper, 3.2 times more Iron, 3.7 times more Magnesium, 6.6 times more Manganese, 3.8 times more Phosphorus, 1.4 times more Potassium and 3.5 times more Zinc than Boiled and Drained Broccoli.

Comparison of macro-nutrients per 1 kilogram:

• Cooked Tempeh contains 5.6 times more Energy, 27.8 times more Fat, 43 times more Saturated Fat, 49.4 times more Omega 6, 1.9 times more Sugars and 8.4 times more Protein than Boiled and Drained Broccoli.
• Both Boiled and Drained Broccoli and Cooked Tempeh have similar amounts of Omega 3, Carbohydrate and Fiber per 1 kg.
• Both Boiled and Drained Broccoli as well as Cooked Tempeh have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.