Comparing Nutrients in 1 kilogram Tempeh VS Boiled Royal Red Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Tempeh	39%	47%	14%
Boiled Royal Red Kidney Beans	30%	1%	69%

Macro Nutrients

	Tempeh	Boiled Royal Red Kidney Beans	Recommended Dietary Allowance
Energy	66.2% 1920kcal	42.4% 1230kcal	2900kcal per day for Men 19-50 years
Fat	111% 108g	1.75% 1.7g	97g per day for Men 19-50 years
Saturated Fat	79.3% 25.4g	0.75% 0.24g	32g per day for Men 19-50 years
Omega 3	155% 2.48g	35.6% 0.57g	1.6g per day for Men 19-50 years
Omega 6	238% 40.5g	2.1% 0.36g	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	168% 219g	130g per day for Men 19-50 years
Sugars	37.2% 27g	NA	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	245% 93g	38g per day for Men 19-50 years
Protein	362% 203g	169% 95g	56g per day for Men 19-50 years

Vitamins

	Tempeh	Boiled Royal 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	79% 0.95mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	275% 3.58mg	51.5% 0.67mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	165% 26.4mg	34.5% 5.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	55.6% 2.78mg	43.8% 2.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	165% 2.15mg	80% 1.04mg	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	185% 740μg	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	13.3% 12mg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	161% 193μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tempeh	Boiled Royal Red Kidney Beans	Recommended Dietary Allowance
Calcium	111% 1110mg	44% 440mg	1000mg per day for Men 19-50 years
Copper	622% 5.6mg	291% 2.62mg	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	338% 27mg	346% 27.7mg	8mg per day for Men 19-50 years
Magnesium	193% 810mg	100% 420mg	420mg per day for Men 19-50 years
Manganese	565% 13mg	111% 2.55mg	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	203% 1420mg	700mg per day for Men 19-50 years
Potassium	121% 4120mg	111% 3780mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	22% 12μg	55μg per day for Men 19-50 years
Sodium	6% 90mg	3.33% 50mg	1500mg per day for Men 19-50 years
Zinc	104% 11.4mg	82% 9mg	11mg per day for Men 19-50 years
Water	16% 597g	18% 670g	3700g per day for Men 19-50 years

Nutrient Comparison: Tempeh VS Boiled Royal Red Kidney Beans per 1 kg

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

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

• 1 kilogram of Tempeh has 5.3 times more Vitamin B2, 4.8 times more Vitamin B3, 1.3 times more Vitamin B5, 2.1 times more Vitamin B6 and more Vitamin B12 than Boiled Royal Red Kidney Beans.
• While 1 kg of Boiled Royal Red Kidney Beans contains 3.1 times more Vitamin B9 than Tempeh.
• Both Tempeh and Boiled Royal Red Kidney Beans provide similar amounts of Vitamin B1 per one kilogram.
• 1 kilogram of Boiled Royal Red Kidney Beans have insufficient amounts of Vitamin B12
• Both Tempeh as well as Boiled Royal Red Kidney Beans have insufficient amounts of Vitamin A, Vitamin C and Vitamin D in one kilogram.

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

• 1 kilogram of Tempeh has 2.5 times more Calcium, 2.1 times more Copper, 1.9 times more Magnesium, 5.1 times more Manganese, 1.9 times more Phosphorus and 1.3 times more Zinc than Boiled Royal Red Kidney Beans.
• While 1 kg of Boiled Royal Red Kidney Beans contains more Selenium than Tempeh.
• Both Tempeh and Boiled Royal Red Kidney Beans contain similar levels of Iron and Potassium per one kilogram.
• 1 kilogram of Tempeh lack sufficient amounts of Selenium

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Tempeh has 1.6 times more Energy, 63.5 times more Fat, 105.8 times more Saturated Fat, 4.4 times more Omega 3, 112.6 times more Omega 6 and 2.1 times more Protein than Boiled Royal Red Kidney Beans.
• While 1 kg of Boiled Royal Red Kidney Beans contains 2.9 times more Carbohydrate and 2.5 times more Fiber than Tempeh.
• 1 kilogram of Boiled Royal Red Kidney Beans provide inadequate amounts of Omega 6