Comparing Nutrients in 1 kilogram Tempeh VS Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt

Macros Ratio

	Protein	Fat	Carbs
Tempeh	39%	47%	14%
Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt	6%	28%	66%

Macro Nutrients

	Tempeh	Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt	Recommended Dietary Allowance
Energy	66.2% 1920kcal	55.5% 1610kcal	2900kcal per day for Men 19-50 years
Fat	111% 108g	53% 51.3g	97g per day for Men 19-50 years
Saturated Fat	79.3% 25.4g	34% 11g	32g per day for Men 19-50 years
Omega 3	155% 2.48g	11.3% 0.18g	1.6g per day for Men 19-50 years
Omega 6	238% 40.5g	16.6% 2.83g	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	212% 275g	130g per day for Men 19-50 years
Sugars	37.2% 27g	4% 2.9g	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	0% 0g	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	% 1.2g	g per day for Men 19-50 years
Sucrose	NA	% 1.7g	g per day for Men 19-50 years
Fiber	97% 37g	60.5% 23g	38g per day for Men 19-50 years
Protein	362% 203g	45% 25g	56g per day for Men 19-50 years

Vitamins

	Tempeh	Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt	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	102% 1.22mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	275% 3.58mg	24% 0.31mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	165% 26.4mg	133% 21.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	55.6% 2.78mg	98% 4.9mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	165% 2.15mg	132% 1.72mg	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	55% 220μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	33.3% 0.8μg	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	131% 118mg	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	6.67% 1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	161% 193μg	19% 23μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tempeh	Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt	Recommended Dietary Allowance
Calcium	111% 1110mg	13% 130mg	1000mg per day for Men 19-50 years
Copper	622% 5.6mg	161% 1.45mg	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	94% 7.5mg	8mg per day for Men 19-50 years
Magnesium	193% 810mg	66.7% 280mg	420mg per day for Men 19-50 years
Manganese	565% 13mg	95% 2.2mg	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	139% 970mg	700mg per day for Men 19-50 years
Potassium	121% 4120mg	139% 4710mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	1.8% 1μg	55μg per day for Men 19-50 years
Sodium	6% 90mg	261% 3910mg	1500mg per day for Men 19-50 years
Zinc	104% 11.4mg	36.4% 4mg	11mg per day for Men 19-50 years
Water	16% 597g	17% 631g	3700g per day for Men 19-50 years

Nutrient Comparison: Tempeh VS Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt per 1 kg

Compare the macro and micronutrient content in 1 kg of Tempeh versus 1 kg of Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Tempeh vs Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt:

• 1 kilogram of Tempeh has 11.5 times more Vitamin B2, 1.2 times more Vitamin B3, 1.3 times more Vitamin B6, 4 times more Vitamin E and 8.4 times more Vitamin K than Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt.
• While 1 kg of Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt contains 1.6 times more Vitamin B1, 1.8 times more Vitamin B5 and more Vitamin C than Tempeh.
• Both Tempeh and Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt provide similar amounts of Vitamin B9 per one kilogram.
• 1 kilogram of Tempeh have insufficient amounts of Vitamin C
• 1 kilogram of Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt have insufficient amounts of Vitamin E and Vitamin K
• Both Tempeh as well as Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt have insufficient amounts of Vitamin A and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Tempeh vs Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt:

• 1 kilogram of Tempeh has 8.5 times more Calcium, 3.9 times more Copper, 3.6 times more Iron, 2.9 times more Magnesium, 5.9 times more Manganese, 2.7 times more Phosphorus and 2.9 times more Zinc than Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt.
• While 1 kg of Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt contains 43.4 times more Sodium than Tempeh.
• Both Tempeh and Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt contain similar levels of Potassium per one kilogram.
• 1 kilogram of Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt lack sufficient amounts of Calcium
• Both Tempeh as well as Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt lack sufficient amounts of Selenium in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Tempeh has 2.1 times more Fat, 2.3 times more Saturated Fat, 13.8 times more Omega 3, 14.3 times more Omega 6, 9.3 times more Sugars, 1.6 times more Fiber and 8.1 times more Protein than Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt.
• While 1 kg of Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt contains 3.6 times more Carbohydrate than Tempeh.
• Both Tempeh and Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt offer comparable quantities of Energy per one kilogram.
• 1 kilogram of Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt provide inadequate amounts of Omega 3 and Omega 6