Comparing Nutrients in 1 kilogram Chocolate Soymilk VS Cooked Tempeh

Macros Ratio

	Protein	Fat	Carbs
Chocolate Soymilk	14%	22%	64%
Cooked Tempeh	37%	48%	15%

Macro Nutrients

	Chocolate Soymilk	Cooked Tempeh	Recommended Dietary Allowance
Energy	21.7% 630kcal	67.2% 1950kcal	2900kcal per day for Men 19-50 years
Fat	15.8% 15.3g	117% 114g	97g per day for Men 19-50 years
Saturated Fat	7.5% 2.4g	106% 34g	32g per day for Men 19-50 years
Omega 3	47% 0.75g	75% 1.2g	1.6g per day for Men 19-50 years
Omega 6	34.4% 5.84g	148% 25g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	76.5% 100g	58.6% 76.2g	130g per day for Men 19-50 years
Sugars	108% 78.6g	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	10.5% 4g	97% 37g	38g per day for Men 19-50 years
Protein	40.4% 22.6g	356% 199g	56g per day for Men 19-50 years

Vitamins

	Chocolate Soymilk	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	18.3% 0.22mg	45% 0.54mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	202% 2.62mg	275% 3.57mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	32% 5.13mg	133% 21.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	18% 0.89mg	91% 4.53mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	59.2% 0.77mg	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	27.5% 110μg	52.5% 210μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	292% 7μg	58.3% 1.4μg	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	0.67% 0.1mg	26.7% 4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	25% 30μg	161% 193μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Chocolate Soymilk	Cooked Tempeh	Recommended Dietary Allowance
Calcium	25% 250mg	96% 960mg	1000mg per day for Men 19-50 years
Copper	229% 2.06mg	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	60% 4.8mg	266% 21.3mg	8mg per day for Men 19-50 years
Magnesium	35.7% 150mg	183% 770mg	420mg per day for Men 19-50 years
Manganese	NA	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	73% 510mg	361% 2530mg	700mg per day for Men 19-50 years
Potassium	42% 1430mg	118% 4010mg	3400mg per day for Men 19-50 years
Selenium	87.3% 48μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	35.3% 530mg	9.33% 140mg	1500mg per day for Men 19-50 years
Zinc	31% 3.4mg	143% 15.7mg	11mg per day for Men 19-50 years
Water	23% 856g	16% 596g	3700g per day for Men 19-50 years

Nutrient Comparison: Chocolate Soymilk VS Cooked Tempeh per 1 kg

Compare the macro and micronutrient content in 1 kg of Chocolate Soymilk 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 Chocolate Soymilk vs Cooked Tempeh:

• 1 kilogram of Chocolate Soymilk has 5 times more Vitamin B12 than Cooked Tempeh.
• While 1 kg of Cooked Tempeh contains 2.5 times more Vitamin B1, 1.4 times more Vitamin B2, 4.2 times more Vitamin B3, 5.1 times more Vitamin B5, 2.6 times more Vitamin B6, 1.9 times more Vitamin B9, 40 times more Vitamin E and 6.4 times more Vitamin K than Unfortified Chocolate Soymilk.
• 1 kilogram of Chocolate Soymilk have insufficient amounts of Vitamin B1, Vitamin B5 and Vitamin E
• Both Unfortified Chocolate Soymilk as well as Cooked Tempeh have insufficient amounts of Vitamin A, Vitamin C and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Chocolate Soymilk vs Cooked Tempeh:

• 1 kilogram of Chocolate Soymilk has more Selenium, 3.8 times more Sodium and 1.4 times more Water than Cooked Tempeh.
• While 1 kg of Cooked Tempeh contains 3.8 times more Calcium, 2.6 times more Copper, 4.4 times more Iron, 5.1 times more Magnesium, 5 times more Phosphorus, 2.8 times more Potassium and 4.6 times more Zinc than Unfortified Chocolate Soymilk.
• 1 kilogram of Cooked Tempeh lack sufficient amounts of Selenium

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Chocolate Soymilk has 1.3 times more Carbohydrate and 2.9 times more Sugars than Cooked Tempeh.
• While 1 kg of Cooked Tempeh contains 3.1 times more Energy, 7.4 times more Fat, 14.2 times more Saturated Fat, 1.6 times more Omega 3, 4.3 times more Omega 6, 9.3 times more Fiber and 8.8 times more Protein than Unfortified Chocolate Soymilk.
• 1 kilogram of Chocolate Soymilk provide inadequate amounts of Fiber