Comparing Nutrients in 1 kilogram Frozen Spinach VS Tempeh

Macros Ratio

	Protein	Fat	Carbs
Frozen Spinach	40%	14%	46%
Tempeh	39%	47%	14%

Macro Nutrients

	Frozen Spinach	Tempeh	Recommended Dietary Allowance
Energy	10% 290kcal	66.2% 1920kcal	2900kcal per day for Men 19-50 years
Fat	5.88% 5.7g	111% 108g	97g per day for Men 19-50 years
Saturated Fat	1.3% 0.41g	79.3% 25.4g	32g per day for Men 19-50 years
Omega 3	51.3% 0.82g	155% 2.48g	1.6g per day for Men 19-50 years
Omega 6	0% 0g	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	32.4% 42g	58.8% 76.4g	130g per day for Men 19-50 years
Sugars	8.97% 6.5g	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	2.5% 1.8g	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	% 2.4g	NA	g per day for Men 19-50 years
Sucrose	% 2.4g	NA	g per day for Men 19-50 years
Fiber	76.3% 29g	97% 37g	38g per day for Men 19-50 years
Protein	65% 36.3g	362% 203g	56g per day for Men 19-50 years

Vitamins

	Frozen Spinach	Tempeh	Recommended Dietary Allowance
Vitamin A	651% 5860μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	78.3% 0.94mg	65% 0.78mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	172% 2.24mg	275% 3.58mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	31.7% 5.07mg	165% 26.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	19% 0.94mg	55.6% 2.78mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	132% 1.72mg	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	363% 1450μg	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	61% 55mg	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	193% 29mg	26.7% 4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3100% 3720μg	161% 193μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Spinach	Tempeh	Recommended Dietary Allowance
Calcium	129% 1290mg	111% 1110mg	1000mg per day for Men 19-50 years
Copper	160% 1.44mg	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	236% 19mg	338% 27mg	8mg per day for Men 19-50 years
Magnesium	179% 750mg	193% 810mg	420mg per day for Men 19-50 years
Manganese	306% 7.04mg	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	70% 490mg	380% 2660mg	700mg per day for Men 19-50 years
Potassium	102% 3460mg	121% 4120mg	3400mg per day for Men 19-50 years
Selenium	109% 60μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	49.3% 740mg	6% 90mg	1500mg per day for Men 19-50 years
Zinc	51% 5.6mg	104% 11.4mg	11mg per day for Men 19-50 years
Water	24.4% 902g	16% 597g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Spinach VS Tempeh per 1 kg

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

Lets compare vitamin content per 1 kilogram of Frozen Spinach vs Tempeh:

• 1 kilogram of Frozen Spinach has more Vitamin A, 1.2 times more Vitamin B1, 6 times more Vitamin B9, more Vitamin C, 7.3 times more Vitamin E and 19.3 times more Vitamin K than Tempeh.
• While 1 kg of Tempeh contains 1.6 times more Vitamin B2, 5.2 times more Vitamin B3, 3 times more Vitamin B5, 1.3 times more Vitamin B6 and more Vitamin B12 than Unprepared Frozen Spinach.
• 1 kilogram of Frozen Spinach have insufficient amounts of Vitamin B5 and Vitamin B12
• 1 kilogram of Tempeh have insufficient amounts of Vitamin A and Vitamin C
• Both Unprepared Frozen Spinach as well as Tempeh have insufficient amounts of Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Frozen Spinach vs Tempeh:

• 1 kilogram of Frozen Spinach has more Selenium, 8.2 times more Sodium and 1.5 times more Water than Tempeh.
• While 1 kg of Tempeh contains 3.9 times more Copper, 1.4 times more Iron, 1.8 times more Manganese, 5.4 times more Phosphorus and 2 times more Zinc than Unprepared Frozen Spinach.
• Both Frozen Spinach and Tempeh contain similar levels of Calcium, Magnesium and Potassium per one kilogram.
• 1 kilogram of Tempeh lack sufficient amounts of Selenium

Comparison of macro-nutrients per 1 kilogram:

• 1 kg of Tempeh contains 6.6 times more Energy, 18.9 times more Fat, 61.9 times more Saturated Fat, 3 times more Omega 3, more Omega 6, 1.8 times more Carbohydrate, 4.2 times more Sugars, 1.3 times more Fiber and 5.6 times more Protein than Unprepared Frozen Spinach.
• 1 kilogram of Frozen Spinach provide inadequate amounts of Energy and Omega 6