Comparing Nutrients in 1 kilogram Tempeh VS Frozen Carrots

Macros Ratio

	Protein	Fat	Carbs
Tempeh	39%	47%	14%
Frozen Carrots	8%	11%	81%

Macro Nutrients

	Tempeh	Frozen Carrots	Recommended Dietary Allowance
Energy	66.2% 1920kcal	12.4% 360kcal	2900kcal per day for Men 19-50 years
Fat	111% 108g	4.74% 4.6g	97g per day for Men 19-50 years
Saturated Fat	79.3% 25.4g	1.47% 0.47g	32g per day for Men 19-50 years
Omega 3	155% 2.48g	10.6% 0.17g	1.6g per day for Men 19-50 years
Omega 6	238% 40.5g	14.5% 2.47g	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	60.8% 79g	130g per day for Men 19-50 years
Sugars	37.2% 27g	65.7% 47.6g	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	4.28% 3.1g	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	% 4g	g per day for Men 19-50 years
Sucrose	NA	% 40.5g	g per day for Men 19-50 years
Fiber	97% 37g	87% 33g	38g per day for Men 19-50 years
Protein	362% 203g	14% 7.8g	56g per day for Men 19-50 years

Vitamins

	Tempeh	Frozen Carrots	Recommended Dietary Allowance
Vitamin A	0% 0μg	789% 7100μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	65% 0.78mg	36.7% 0.44mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	275% 3.58mg	28.5% 0.37mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	165% 26.4mg	29% 4.64mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	55.6% 2.78mg	37.4% 1.87mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	165% 2.15mg	73% 0.95mg	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	25% 100μg	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	27.8% 25mg	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	38% 5.7mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	161% 193μg	147% 176μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tempeh	Frozen Carrots	Recommended Dietary Allowance
Calcium	111% 1110mg	36% 360mg	1000mg per day for Men 19-50 years
Copper	622% 5.6mg	82.2% 0.74mg	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	55% 4.4mg	8mg per day for Men 19-50 years
Magnesium	193% 810mg	28.6% 120mg	420mg per day for Men 19-50 years
Manganese	565% 13mg	74.3% 1.7mg	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	47% 330mg	700mg per day for Men 19-50 years
Potassium	121% 4120mg	69% 2350mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	12.7% 7μg	55μg per day for Men 19-50 years
Sodium	6% 90mg	45.3% 680mg	1500mg per day for Men 19-50 years
Zinc	104% 11.4mg	30% 3.3mg	11mg per day for Men 19-50 years
Water	16% 597g	24.3% 900g	3700g per day for Men 19-50 years

Nutrient Comparison: Tempeh VS Frozen Carrots per 1 kg

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

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

• 1 kilogram of Tempeh has 1.8 times more Vitamin B1, 9.7 times more Vitamin B2, 5.7 times more Vitamin B3, 1.5 times more Vitamin B5, 2.3 times more Vitamin B6, 2.4 times more Vitamin B9 and more Vitamin B12 than Frozen Carrots.
• While 1 kg of Frozen Carrots, Unprepared contains more Vitamin A, more Vitamin C and 1.4 times more Vitamin E than Tempeh.
• Both Tempeh and Frozen Carrots provide similar amounts of Vitamin K per one kilogram.
• 1 kilogram of Tempeh have insufficient amounts of Vitamin A and Vitamin C
• 1 kilogram of Frozen Carrots have insufficient amounts of Vitamin B12
• Both Tempeh as well as Frozen Carrots, Unprepared have insufficient amounts of Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Tempeh vs Frozen Carrots:

• 1 kilogram of Tempeh has 3.1 times more Calcium, 7.6 times more Copper, 6.1 times more Iron, 6.8 times more Magnesium, 7.6 times more Manganese, 8.1 times more Phosphorus, 1.8 times more Potassium and 3.5 times more Zinc than Frozen Carrots.
• While 1 kg of Frozen Carrots, Unprepared contains 7.6 times more Sodium and 1.5 times more Water than Tempeh.
• Both Tempeh as well as Frozen Carrots, Unprepared lack sufficient amounts of Selenium in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Tempeh has 5.3 times more Energy, 23.5 times more Fat, 54 times more Saturated Fat, 14.6 times more Omega 3, 16.4 times more Omega 6 and 26 times more Protein than Frozen Carrots.
• While 1 kg of Frozen Carrots, Unprepared contains 1.8 times more Sugars than Tempeh.
• Both Tempeh and Frozen Carrots offer comparable quantities of Carbohydrate and Fiber per one kilogram.
• 1 kilogram of Frozen Carrots provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein