Comparing Nutrients in 1 kilogram Fresh Orange juice VS Cooked Tempeh

Macros Ratio

	Protein	Fat	Carbs
Fresh Orange juice	6%	4%	90%
Cooked Tempeh	37%	48%	15%

Macro Nutrients

	Fresh Orange juice	Cooked Tempeh	Recommended Dietary Allowance
Energy	15.5% 450kcal	67.2% 1950kcal	2900kcal per day for Men 19-50 years
Fat	2.06% 2g	117% 114g	97g per day for Men 19-50 years
Saturated Fat	0.75% 0.24g	106% 34g	32g per day for Men 19-50 years
Omega 3	6.88% 0.11g	75% 1.2g	1.6g per day for Men 19-50 years
Omega 6	1.7% 0.29g	148% 25g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	80% 104g	58.6% 76.2g	130g per day for Men 19-50 years
Sugars	116% 84g	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	29.2% 21g	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	% 18g	NA	g per day for Men 19-50 years
Sucrose	% 41.4g	NA	g per day for Men 19-50 years
Fiber	5.26% 2g	97% 37g	38g per day for Men 19-50 years
Protein	12.5% 7g	356% 199g	56g per day for Men 19-50 years

Vitamins

	Fresh Orange juice	Cooked Tempeh	Recommended Dietary Allowance
Vitamin A	11% 100μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	75% 0.9mg	45% 0.54mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	23% 0.3mg	275% 3.57mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	25% 4mg	133% 21.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	38% 1.9mg	91% 4.53mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	30.8% 0.4mg	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	75% 300μg	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	556% 500mg	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	2.67% 0.4mg	26.7% 4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.83% 1μg	161% 193μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Fresh Orange juice	Cooked Tempeh	Recommended Dietary Allowance
Calcium	11% 110mg	96% 960mg	1000mg per day for Men 19-50 years
Copper	49% 0.44mg	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	25% 2mg	266% 21.3mg	8mg per day for Men 19-50 years
Magnesium	26% 110mg	183% 770mg	420mg per day for Men 19-50 years
Manganese	6.1% 0.14mg	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	24.3% 170mg	361% 2530mg	700mg per day for Men 19-50 years
Potassium	59% 2000mg	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	0.67% 10mg	9.33% 140mg	1500mg per day for Men 19-50 years
Zinc	4.55% 0.5mg	143% 15.7mg	11mg per day for Men 19-50 years
Water	24% 883g	16% 596g	3700g per day for Men 19-50 years

Nutrient Comparison: Fresh Orange juice VS Cooked Tempeh per 1 kg

Compare the macro and micronutrient content in 1 kg of Fresh Orange juice 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 Fresh Orange juice vs Cooked Tempeh:

• 1 kilogram of Fresh Orange juice has 1.7 times more Vitamin B1, 1.4 times more Vitamin B9 and more Vitamin C than Cooked Tempeh.
• While 1 kg of Cooked Tempeh contains 11.9 times more Vitamin B2, 5.3 times more Vitamin B3, 2.4 times more Vitamin B5, 5 times more Vitamin B6, more Vitamin B12, 10 times more Vitamin E and 193 times more Vitamin K than Raw Orange juice.
• 1 kilogram of Fresh Orange juice have insufficient amounts of Vitamin B12, Vitamin E and Vitamin K
• 1 kilogram of Cooked Tempeh have insufficient amounts of Vitamin C
• Both Raw Orange juice as well as Cooked Tempeh have insufficient amounts of Vitamin A and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Fresh Orange juice vs Cooked Tempeh:

• 1 kilogram of Fresh Orange juice has 1.5 times more Water than Cooked Tempeh.
• While 1 kg of Cooked Tempeh contains 8.7 times more Calcium, 12.3 times more Copper, 10.7 times more Iron, 7 times more Magnesium, 91.8 times more Manganese, 14.9 times more Phosphorus, 2 times more Potassium and 31.4 times more Zinc than Raw Orange juice.
• 1 kilogram of Fresh Orange juice lack sufficient amounts of Calcium, Manganese and Zinc
• Both Raw Orange juice as well as Cooked Tempeh lack sufficient amounts of Selenium in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Fresh Orange juice has 1.4 times more Carbohydrate and 3.1 times more Sugars than Cooked Tempeh.
• While 1 kg of Cooked Tempeh contains 4.3 times more Energy, 56.9 times more Fat, 141.7 times more Saturated Fat, 10.9 times more Omega 3, 86.8 times more Omega 6, 18.5 times more Fiber and 28.4 times more Protein than Raw Orange juice.
• 1 kilogram of Fresh Orange juice provide inadequate amounts of Energy, Omega 3, Omega 6, Fiber and Protein