Comparing Nutrients in 1 kilogram Carrots VS Cooked Tempeh

Macros Ratio

	Protein	Fat	Carbs
Carrots	8%	5%	87%
Cooked Tempeh	37%	48%	15%

Macro Nutrients

	Carrots	Cooked Tempeh	Recommended Dietary Allowance
Energy	14% 410kcal	67.2% 1950kcal	2900kcal per day for Men 19-50 years
Fat	2.47% 2.4g	117% 114g	97g per day for Men 19-50 years
Saturated Fat	1% 0.32g	106% 34g	32g per day for Men 19-50 years
Omega 3	1.25% 0.02g	75% 1.2g	1.6g per day for Men 19-50 years
Omega 6	5.9% 1g	148% 25g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	73.7% 96g	58.6% 76.2g	130g per day for Men 19-50 years
Sugars	65.4% 47.4g	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	7.6% 5.5g	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	% 5.9g	NA	g per day for Men 19-50 years
Sucrose	% 36g	NA	g per day for Men 19-50 years
Fiber	73.7% 28g	97% 37g	38g per day for Men 19-50 years
Protein	16.6% 9.3g	356% 199g	56g per day for Men 19-50 years

Vitamins

	Carrots	Cooked Tempeh	Recommended Dietary Allowance
Vitamin A	928% 8350μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	55% 0.66mg	45% 0.54mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	44.6% 0.58mg	275% 3.57mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	61.4% 9.83mg	133% 21.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	54.6% 2.73mg	91% 4.53mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	106% 1.38mg	153% 2mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	74% 22μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	47.5% 190μg	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	65.6% 59mg	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	44% 6.6mg	26.7% 4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	110% 132μg	161% 193μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Carrots	Cooked Tempeh	Recommended Dietary Allowance
Calcium	33% 330mg	96% 960mg	1000mg per day for Men 19-50 years
Copper	50% 0.45mg	600% 5.4mg	0.9mg per day for Men 19-50 years
Fluoride	0.8% 32μg	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	37.5% 3mg	266% 21.3mg	8mg per day for Men 19-50 years
Magnesium	28.6% 120mg	183% 770mg	420mg per day for Men 19-50 years
Manganese	62% 1.43mg	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	50% 350mg	361% 2530mg	700mg per day for Men 19-50 years
Potassium	94% 3200mg	118% 4010mg	3400mg per day for Men 19-50 years
Selenium	1.8% 1μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	46% 690mg	9.33% 140mg	1500mg per day for Men 19-50 years
Zinc	22% 2.4mg	143% 15.7mg	11mg per day for Men 19-50 years
Water	24% 883g	16% 596g	3700g per day for Men 19-50 years

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

• Raw Carrots have more Vitamin A, 1.2 times more Vitamin B1, more Vitamin C and 1.7 times more Vitamin E than Cooked Tempeh.
• While Cooked Tempeh contains 6.2 times more Vitamin B2, 2.2 times more Vitamin B3, 1.7 times more Vitamin B5, 1.4 times more Vitamin B6, more Vitamin B12 and 1.5 times more Vitamin K than Raw Carrots.
• Both Raw Carrots and Cooked Tempeh have similar amounts of Vitamin B9 per 1 kg.
• Both Raw Carrots as well as Cooked Tempeh have insufficient amounts of Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Carrots vs Cooked Tempeh:

• Raw Carrots have 4.9 times more Sodium and 1.5 times more Water than Cooked Tempeh.
• While Cooked Tempeh contains 2.9 times more Calcium, 12 times more Copper, 7.1 times more Iron, 6.4 times more Magnesium, 9 times more Manganese, 7.2 times more Phosphorus, 1.3 times more Potassium and 6.5 times more Zinc than Raw Carrots.
• Both Raw Carrots as well as Cooked Tempeh have insufficient amounts of Selenium in 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Raw Carrots have 1.3 times more Carbohydrate and 1.8 times more Sugars than Cooked Tempeh.
• While Cooked Tempeh contains 4.8 times more Energy, 47.4 times more Fat, 106.3 times more Saturated Fat, 60 times more Omega 3, 25.2 times more Omega 6, 1.3 times more Fiber and 21.4 times more Protein than Raw Carrots.
• Both Raw Carrots as well as Cooked Tempeh have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.