Comparing Nutrients in 1 kilogram Boiled Soybeans VS Tempeh

Macros Ratio

	Protein	Fat	Carbs
Boiled Soybeans	39%	43%	18%
Tempeh	39%	47%	14%

Macro Nutrients

	Boiled Soybeans	Tempeh	Recommended Dietary Allowance
Energy	59.3% 1720kcal	66.2% 1920kcal	2900kcal per day for Men 19-50 years
Fat	92% 89.7g	111% 108g	97g per day for Men 19-50 years
Saturated Fat	40.5% 13g	79.3% 25.4g	32g per day for Men 19-50 years
Omega 3	374% 6g	155% 2.48g	1.6g per day for Men 19-50 years
Omega 6	263% 44.7g	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	64.3% 83.6g	58.8% 76.4g	130g per day for Men 19-50 years
Sugars	41.4% 30g	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	158% 60g	97% 37g	38g per day for Men 19-50 years
Protein	325% 182g	362% 203g	56g per day for Men 19-50 years

Vitamins

	Boiled Soybeans	Tempeh	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	129% 1.55mg	65% 0.78mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	219% 2.85mg	275% 3.58mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	25% 4mg	165% 26.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	35.8% 1.8mg	55.6% 2.78mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	180% 2.34mg	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	135% 540μg	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	19% 17mg	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	23.3% 3.5mg	26.7% 4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	160% 192μg	161% 193μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Soybeans	Tempeh	Recommended Dietary Allowance
Calcium	102% 1020mg	111% 1110mg	1000mg per day for Men 19-50 years
Copper	452% 4.07mg	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	643% 51.4mg	338% 27mg	8mg per day for Men 19-50 years
Magnesium	205% 860mg	193% 810mg	420mg per day for Men 19-50 years
Manganese	358% 8.24mg	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	350% 2450mg	380% 2660mg	700mg per day for Men 19-50 years
Potassium	151% 5150mg	121% 4120mg	3400mg per day for Men 19-50 years
Selenium	133% 73μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	0.67% 10mg	6% 90mg	1500mg per day for Men 19-50 years
Zinc	105% 11.5mg	104% 11.4mg	11mg per day for Men 19-50 years
Water	17% 626g	16% 597g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Soybeans VS Tempeh per 1 kg

Compare the macro and micronutrient content in 1 kg of Boiled Soybeans versus 1 kg of Tempeh to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Boiled Soybeans vs Tempeh:

• 1 kilogram of Boiled Soybeans has 2 times more Vitamin B1 and 2.3 times more Vitamin B9 than Tempeh.
• While 1 kg of Tempeh contains 1.3 times more Vitamin B2, 6.6 times more Vitamin B3, 1.6 times more Vitamin B5 and more Vitamin B12 than Boiled Soybeans no Salt.
• Both Boiled Soybeans and Tempeh provide similar amounts of Vitamin B6, Vitamin E and Vitamin K per one kilogram.
• 1 kilogram of Boiled Soybeans have insufficient amounts of Vitamin B12
• Both Boiled Soybeans no Salt as well as Tempeh have insufficient amounts of Vitamin A, Vitamin C and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Boiled Soybeans vs Tempeh:

• 1 kilogram of Boiled Soybeans has 1.9 times more Iron, 1.3 times more Potassium and more Selenium than Tempeh.
• While 1 kg of Tempeh contains 1.4 times more Copper and 1.6 times more Manganese than Boiled Soybeans no Salt.
• Both Boiled Soybeans and Tempeh contain similar levels of Calcium, Magnesium, Phosphorus and Zinc per one kilogram.
• 1 kilogram of Tempeh lack sufficient amounts of Selenium

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Boiled Soybeans has 2.4 times more Omega 3 and 1.6 times more Fiber than Tempeh.
• While 1 kg of Tempeh contains 2 times more Saturated Fat than Boiled Soybeans no Salt.
• Both Boiled Soybeans and Tempeh offer comparable quantities of Energy, Fat, Omega 6, Carbohydrate, Sugars and Protein per one kilogram.