Comparing Nutrients in 1 kilogram Tempeh VS Red Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Tempeh	39%	47%	14%
Red Kidney Beans	26%	3%	71%

Macro Nutrients

	Tempeh	Red Kidney Beans	Recommended Dietary Allowance
Energy	66.2% 1920kcal	116% 3370kcal	2900kcal per day for Men 19-50 years
Fat	111% 108g	11% 10.6g	97g per day for Men 19-50 years
Saturated Fat	79.3% 25.4g	4.8% 1.54g	32g per day for Men 19-50 years
Omega 3	155% 2.48g	224% 3.58g	1.6g per day for Men 19-50 years
Omega 6	238% 40.5g	13.4% 2.28g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	58.8% 76.4g	471% 613g	130g per day for Men 19-50 years
Sugars	37.2% 27g	29% 21g	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	97% 37g	400% 152g	38g per day for Men 19-50 years
Protein	362% 203g	402% 225g	56g per day for Men 19-50 years

Vitamins

	Tempeh	Red Kidney Beans	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	65% 0.78mg	507% 6.1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	275% 3.58mg	165% 2.15mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	165% 26.4mg	132% 21mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	55.6% 2.78mg	156% 7.8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	165% 2.15mg	305% 3.97mg	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	60% 240μg	985% 3940μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	33.3% 0.8μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	50% 45mg	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	26.7% 4mg	14% 2.1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	161% 193μg	46.7% 56μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tempeh	Red Kidney Beans	Recommended Dietary Allowance
Calcium	111% 1110mg	83% 830mg	1000mg per day for Men 19-50 years
Copper	622% 5.6mg	777% 7mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.55% 22μg	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	338% 27mg	836% 67mg	8mg per day for Men 19-50 years
Magnesium	193% 810mg	329% 1380mg	420mg per day for Men 19-50 years
Manganese	565% 13mg	483% 11mg	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	380% 2660mg	580% 4060mg	700mg per day for Men 19-50 years
Potassium	121% 4120mg	400% 13590mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	58% 32μg	55μg per day for Men 19-50 years
Sodium	6% 90mg	8% 120mg	1500mg per day for Men 19-50 years
Zinc	104% 11.4mg	254% 28mg	11mg per day for Men 19-50 years
Water	16% 597g	3.18% 118g	3700g per day for Men 19-50 years

Nutrient Comparison: Tempeh VS Red Kidney Beans per 1 kg

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

Lets compare vitamin content per 1 kilogram of Tempeh vs Red Kidney Beans:

• 1 kilogram of Tempeh has 1.7 times more Vitamin B2, 1.3 times more Vitamin B3, more Vitamin B12, 1.9 times more Vitamin E and 3.4 times more Vitamin K than Red Kidney Beans.
• While 1 kg of Raw Red Kidney Beans contains 7.8 times more Vitamin B1, 2.8 times more Vitamin B5, 1.8 times more Vitamin B6, 16.4 times more Vitamin B9 and more Vitamin C than Tempeh.
• 1 kilogram of Tempeh have insufficient amounts of Vitamin C
• 1 kilogram of Red Kidney Beans have insufficient amounts of Vitamin B12 and Vitamin E
• Both Tempeh as well as Raw Red Kidney Beans have insufficient amounts of Vitamin A and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Tempeh vs Red Kidney Beans:

• 1 kilogram of Tempeh has 1.3 times more Calcium than Red Kidney Beans.
• While 1 kg of Raw Red Kidney Beans contains 2.5 times more Iron, 1.7 times more Magnesium, 1.5 times more Phosphorus, 3.3 times more Potassium, more Selenium and 2.4 times more Zinc than Tempeh.
• Both Tempeh and Red Kidney Beans contain similar levels of Copper and Manganese per one kilogram.
• 1 kilogram of Tempeh lack sufficient amounts of Selenium

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Tempeh has 10.2 times more Fat, 16.5 times more Saturated Fat, 17.8 times more Omega 6 and 1.3 times more Sugars than Red Kidney Beans.
• While 1 kg of Raw Red Kidney Beans contains 1.8 times more Energy, 1.4 times more Omega 3, 8 times more Carbohydrate and 4.1 times more Fiber than Tempeh.
• Both Tempeh and Red Kidney Beans offer comparable quantities of Protein per one kilogram.
• 1 kilogram of Red Kidney Beans provide inadequate amounts of Omega 6