Comparing Nutrients in 1 kilogram Almond paste VS Cooked Tempeh

Macros Ratio

	Protein	Fat	Carbs
Almond paste	8%	52%	40%
Cooked Tempeh	37%	48%	15%

Macro Nutrients

	Almond paste	Cooked Tempeh	Recommended Dietary Allowance
Energy	158% 4580kcal	67.2% 1950kcal	2900kcal per day for Men 19-50 years
Fat	286% 277g	117% 114g	97g per day for Men 19-50 years
Saturated Fat	82% 26.3g	106% 34g	32g per day for Men 19-50 years
Omega 3	124% 2g	75% 1.2g	1.6g per day for Men 19-50 years
Omega 6	328% 55.8g	148% 25g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	368% 478g	58.6% 76.2g	130g per day for Men 19-50 years
Sugars	500% 363g	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	126% 48g	97% 37g	38g per day for Men 19-50 years
Protein	161% 90g	356% 199g	56g per day for Men 19-50 years

Vitamins

	Almond paste	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	68.3% 0.82mg	45% 0.54mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	318% 4.14mg	275% 3.57mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	89% 14.2mg	133% 21.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	22.6% 1.13mg	91% 4.53mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	27.7% 0.36mg	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	183% 730μg	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	1.1% 1mg	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	903% 135mg	26.7% 4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	161% 193μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Almond paste	Cooked Tempeh	Recommended Dietary Allowance
Calcium	172% 1720mg	96% 960mg	1000mg per day for Men 19-50 years
Copper	504% 4.54mg	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	200% 16mg	266% 21.3mg	8mg per day for Men 19-50 years
Magnesium	310% 1300mg	183% 770mg	420mg per day for Men 19-50 years
Manganese	372% 8.56mg	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	369% 2580mg	361% 2530mg	700mg per day for Men 19-50 years
Potassium	92% 3140mg	118% 4010mg	3400mg per day for Men 19-50 years
Selenium	76.4% 42μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	6% 90mg	9.33% 140mg	1500mg per day for Men 19-50 years
Zinc	135% 15mg	143% 15.7mg	11mg per day for Men 19-50 years
Water	3.8% 141g	16% 596g	3700g per day for Men 19-50 years

Nutrient Comparison: Almond paste VS Cooked Tempeh per 1 kg

Compare the macro and micronutrient content in 1 kg of Almond paste 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 Almond paste vs Cooked Tempeh:

• 1 kilogram of Almond paste has 1.5 times more Vitamin B1, 3.5 times more Vitamin B9 and 33.9 times more Vitamin E than Cooked Tempeh.
• While 1 kg of Cooked Tempeh contains 1.5 times more Vitamin B3, 4 times more Vitamin B5, 5.5 times more Vitamin B6, more Vitamin B12 and more Vitamin K than Almond paste.
• Both Almond paste and Cooked Tempeh provide similar amounts of Vitamin B2 per one kilogram.
• 1 kilogram of Almond paste have insufficient amounts of Vitamin B12 and Vitamin K
• Both Almond paste 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 Almond paste vs Cooked Tempeh:

• 1 kilogram of Almond paste has 1.8 times more Calcium, 1.7 times more Magnesium and more Selenium than Cooked Tempeh.
• While 1 kg of Cooked Tempeh contains 1.3 times more Iron, 1.5 times more Manganese and 1.3 times more Potassium than Almond paste.
• Both Almond paste and Cooked Tempeh contain similar levels of Copper, Phosphorus and Zinc per one kilogram.
• 1 kilogram of Cooked Tempeh lack sufficient amounts of Selenium

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Almond paste has 2.3 times more Energy, 2.4 times more Fat, 1.7 times more Omega 3, 2.2 times more Omega 6, 6.3 times more Carbohydrate, 13.4 times more Sugars and 1.3 times more Fiber than Cooked Tempeh.
• While 1 kg of Cooked Tempeh contains 1.3 times more Saturated Fat and 2.2 times more Protein than Almond paste.