Comparing Nutrients in 1 kilogram Peanut Butter VS Cooked Tempeh

Macros Ratio

	Protein	Fat	Carbs
Peanut Butter	14%	71%	15%
Cooked Tempeh	37%	48%	15%

Macro Nutrients

	Peanut Butter	Cooked Tempeh	Recommended Dietary Allowance
Energy	203% 5880kcal	67.2% 1950kcal	2900kcal per day for Men 19-50 years
Fat	511% 495g	117% 114g	97g per day for Men 19-50 years
Saturated Fat	297% 95g	106% 34g	32g per day for Men 19-50 years
Omega 3	24.4% 0.39g	75% 1.2g	1.6g per day for Men 19-50 years
Omega 6	664% 113g	148% 25g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	184% 240g	58.6% 76.2g	130g per day for Men 19-50 years
Sugars	89.7% 65g	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	% 41g	NA	g per day for Men 19-50 years
Sucrose	% 24g	NA	g per day for Men 19-50 years
Fiber	150% 57g	97% 37g	38g per day for Men 19-50 years
Protein	392% 219g	356% 199g	56g per day for Men 19-50 years

Vitamins

	Peanut Butter	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	89% 1.07mg	45% 0.54mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	80.8% 1.05mg	275% 3.57mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	823% 132mg	133% 21.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	208% 10.4mg	91% 4.53mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	424% 5.5mg	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	87.5% 350μg	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	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	396% 59.4mg	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

	Peanut Butter	Cooked Tempeh	Recommended Dietary Allowance
Calcium	54% 540mg	96% 960mg	1000mg per day for Men 19-50 years
Copper	634% 5.7mg	600% 5.4mg	0.9mg per day for Men 19-50 years
Fluoride	0.78% 31μg	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	270% 21.6mg	266% 21.3mg	8mg per day for Men 19-50 years
Magnesium	426% 1790mg	183% 770mg	420mg per day for Men 19-50 years
Manganese	592% 13.6mg	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	479% 3350mg	361% 2530mg	700mg per day for Men 19-50 years
Potassium	174% 5920mg	118% 4010mg	3400mg per day for Men 19-50 years
Selenium	735% 404μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	317% 4760mg	9.33% 140mg	1500mg per day for Men 19-50 years
Zinc	243% 26.7mg	143% 15.7mg	11mg per day for Men 19-50 years
Water	0.42% 15.5g	16% 596g	3700g per day for Men 19-50 years

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

• Smooth Peanut Butter has 2 times more Vitamin B1, 6.2 times more Vitamin B3, 2.3 times more Vitamin B5, 2.8 times more Vitamin B6, 1.7 times more Vitamin B9 and 14.9 times more Vitamin E than Cooked Tempeh.
• While Cooked Tempeh contains 3.4 times more Vitamin B2, more Vitamin B12 and more Vitamin K than Smooth Peanut Butter.
• Both Smooth Peanut Butter as well as Cooked Tempeh have insufficient amounts of Vitamin A, Vitamin C and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Peanut Butter vs Cooked Tempeh:

• Smooth Peanut Butter has 2.3 times more Magnesium, 1.3 times more Phosphorus, 1.5 times more Potassium, more Selenium, 34 times more Sodium and 1.7 times more Zinc than Cooked Tempeh.
• While Cooked Tempeh contains 1.8 times more Calcium and 38.4 times more Water than Smooth Peanut Butter.
• Both Smooth Peanut Butter and Cooked Tempeh have similar amounts of Copper, Iron and Manganese per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Smooth Peanut Butter has 3 times more Energy, 4.4 times more Fat, 2.8 times more Saturated Fat, 4.5 times more Omega 6, 3.1 times more Carbohydrate, 2.4 times more Sugars and 1.5 times more Fiber than Cooked Tempeh.
• While Cooked Tempeh contains 3.1 times more Omega 3 than Smooth Peanut Butter.
• Both Smooth Peanut Butter and Cooked Tempeh have similar amounts of Protein per 1 kg.
• Both Smooth Peanut Butter as well as Cooked Tempeh have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.