Comparing Nutrients in 1 kilogram Blanched Almonds VS Tempeh

Macros Ratio

	Protein	Fat	Carbs
Blanched Almonds	14%	75%	11%
Tempeh	39%	47%	14%

Macro Nutrients

	Blanched Almonds	Tempeh	Recommended Dietary Allowance
Energy	203% 5900kcal	66.2% 1920kcal	2900kcal per day for Men 19-50 years
Fat	541% 525g	111% 108g	97g per day for Men 19-50 years
Saturated Fat	124% 39.5g	79.3% 25.4g	32g per day for Men 19-50 years
Omega 3	2.5% 0.04g	155% 2.48g	1.6g per day for Men 19-50 years
Omega 6	727% 124g	238% 40.5g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	144% 187g	58.8% 76.4g	130g per day for Men 19-50 years
Sugars	64% 46.3g	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	0% 0g	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	% 0.3g	NA	g per day for Men 19-50 years
Sucrose	% 44.6g	NA	g per day for Men 19-50 years
Fiber	261% 99g	97% 37g	38g per day for Men 19-50 years
Protein	382% 214g	362% 203g	56g per day for Men 19-50 years

Vitamins

	Blanched Almonds	Tempeh	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	159% 1.9mg	65% 0.78mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	547% 7.1mg	275% 3.58mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	219% 35mg	165% 26.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	62.8% 3.14mg	55.6% 2.78mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	88.5% 1.15mg	165% 2.15mg	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	123% 490μg	60% 240μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	33.3% 0.8μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	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	1583% 238mg	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

	Blanched Almonds	Tempeh	Recommended Dietary Allowance
Calcium	236% 2360mg	111% 1110mg	1000mg per day for Men 19-50 years
Copper	1141% 10.3mg	622% 5.6mg	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	410% 32.8mg	338% 27mg	8mg per day for Men 19-50 years
Magnesium	638% 2680mg	193% 810mg	420mg per day for Men 19-50 years
Manganese	798% 18.4mg	565% 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	687% 4810mg	380% 2660mg	700mg per day for Men 19-50 years
Potassium	194% 6590mg	121% 4120mg	3400mg per day for Men 19-50 years
Selenium	58% 32μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	12.7% 190mg	6% 90mg	1500mg per day for Men 19-50 years
Zinc	270% 29.7mg	104% 11.4mg	11mg per day for Men 19-50 years
Water	1.2% 45g	16% 597g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Blanched Almonds vs Tempeh:

• Blanched Almonds have 2.4 times more Vitamin B1, 2 times more Vitamin B2, 1.3 times more Vitamin B3, 2 times more Vitamin B9 and 59.4 times more Vitamin E than Tempeh.
• While Tempeh contains 1.9 times more Vitamin B6, more Vitamin B12 and more Vitamin K than Blanched Almonds.
• Both Blanched Almonds and Tempeh have similar amounts of Vitamin B5 per 1 kg.
• Both Blanched Almonds as well as Tempeh have insufficient amounts of Vitamin A, Vitamin C and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Blanched Almonds vs Tempeh:

• Blanched Almonds have 2.1 times more Calcium, 1.8 times more Copper, 1.2 times more Iron, 3.3 times more Magnesium, 1.4 times more Manganese, 1.8 times more Phosphorus, 1.6 times more Potassium, more Selenium, 2.1 times more Sodium and 2.6 times more Zinc than Tempeh.
• While Tempeh contains 13.2 times more Water than Blanched Almonds.

Comparison of macro-nutrients per 1 kilogram:

• Blanched Almonds have 3.1 times more Energy, 4.9 times more Fat, 1.6 times more Saturated Fat, 3.1 times more Omega 6, 2.4 times more Carbohydrate, 1.7 times more Sugars and 2.7 times more Fiber than Tempeh.
• While Tempeh contains 62 times more Omega 3 than Blanched Almonds.
• Both Blanched Almonds and Tempeh have similar amounts of Protein per 1 kg.
• Both Blanched Almonds as well as Tempeh have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.