Comparing Nutrients in 1 kilogram Baked Red Potatoes VS Cooked Tempeh

Macros Ratio

	Protein	Fat	Carbs
Baked Red Potatoes	10%	2%	88%
Cooked Tempeh	37%	48%	15%

Macro Nutrients

	Baked Red Potatoes	Cooked Tempeh	Recommended Dietary Allowance
Energy	30% 870kcal	67.2% 1950kcal	2900kcal per day for Men 19-50 years
Fat	1.55% 1.5g	117% 114g	97g per day for Men 19-50 years
Saturated Fat	1.25% 0.4g	106% 34g	32g per day for Men 19-50 years
Omega 3	9.38% 0.15g	75% 1.2g	1.6g per day for Men 19-50 years
Omega 6	2.9% 0.49g	148% 25g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	151% 196g	58.6% 76.2g	130g per day for Men 19-50 years
Sugars	19.7% 14.3g	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	6.07% 4.4g	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	% 5.5g	NA	g per day for Men 19-50 years
Sucrose	% 4.5g	NA	g per day for Men 19-50 years
Fiber	47.4% 18g	97% 37g	38g per day for Men 19-50 years
Protein	41% 23g	356% 199g	56g per day for Men 19-50 years

Vitamins

	Baked Red Potatoes	Cooked Tempeh	Recommended Dietary Allowance
Vitamin A	1.1% 10μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	60% 0.72mg	45% 0.54mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	38.5% 0.5mg	275% 3.57mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	100% 16mg	133% 21.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	68.2% 3.4mg	91% 4.53mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	163% 2.12mg	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	67.5% 270μg	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	140% 126mg	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	5.33% 0.8mg	26.7% 4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	23.3% 28μg	161% 193μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked Red Potatoes	Cooked Tempeh	Recommended Dietary Allowance
Calcium	9% 90mg	96% 960mg	1000mg per day for Men 19-50 years
Copper	193% 1.74mg	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	87.5% 7mg	266% 21.3mg	8mg per day for Men 19-50 years
Magnesium	66.7% 280mg	183% 770mg	420mg per day for Men 19-50 years
Manganese	75.2% 1.73mg	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	103% 720mg	361% 2530mg	700mg per day for Men 19-50 years
Potassium	160% 5450mg	118% 4010mg	3400mg per day for Men 19-50 years
Selenium	NA	0% 0μg	55μg per day for Men 19-50 years
Sodium	8% 120mg	9.33% 140mg	1500mg per day for Men 19-50 years
Zinc	36.4% 4mg	143% 15.7mg	11mg per day for Men 19-50 years
Water	20.7% 767g	16% 596g	3700g per day for Men 19-50 years

Nutrient Comparison: Baked Red Potatoes VS Cooked Tempeh per 1 kg

Compare the macro and micronutrient content in 1 kg of Baked Red Potatoes 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 Baked Red Potatoes vs Cooked Tempeh:

• 1 kilogram of Baked Red Potatoes has 1.3 times more Vitamin B1, 1.3 times more Vitamin B9 and more Vitamin C than Cooked Tempeh.
• While 1 kg of Cooked Tempeh contains 7.1 times more Vitamin B2, 1.3 times more Vitamin B3, 1.3 times more Vitamin B5, more Vitamin B12, 5 times more Vitamin E and 6.9 times more Vitamin K than Baked Whole Red Potatoes.
• Both Baked Red Potatoes and Cooked Tempeh provide similar amounts of Vitamin B6 per one kilogram.
• 1 kilogram of Baked Red Potatoes have insufficient amounts of Vitamin B12 and Vitamin E
• 1 kilogram of Cooked Tempeh have insufficient amounts of Vitamin C
• Both Baked Whole Red Potatoes as well as Cooked Tempeh have insufficient amounts of Vitamin A and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Baked Red Potatoes vs Cooked Tempeh:

• 1 kilogram of Baked Red Potatoes has 1.4 times more Potassium and 1.3 times more Water than Cooked Tempeh.
• While 1 kg of Cooked Tempeh contains 10.7 times more Calcium, 3.1 times more Copper, 3 times more Iron, 2.8 times more Magnesium, 7.4 times more Manganese, 3.5 times more Phosphorus and 3.9 times more Zinc than Baked Whole Red Potatoes.
• 1 kilogram of Baked Red Potatoes lack sufficient amounts of Calcium

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Baked Red Potatoes has 2.6 times more Carbohydrate than Cooked Tempeh.
• While 1 kg of Cooked Tempeh contains 2.2 times more Energy, 75.9 times more Fat, 85 times more Saturated Fat, 8 times more Omega 3, 51.4 times more Omega 6, 1.9 times more Sugars, 2.1 times more Fiber and 8.7 times more Protein than Baked Whole Red Potatoes.
• 1 kilogram of Baked Red Potatoes provide inadequate amounts of Omega 3 and Omega 6