Comparing Nutrients in 1 kilogram Tempeh VS Frozen Roasted Potatoes with Salt

Macros Ratio

	Protein	Fat	Carbs
Tempeh	39%	47%	14%
Frozen Roasted Potatoes with Salt	7%	13%	80%

Macro Nutrients

	Tempeh	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Energy	66.2% 1920kcal	43.8% 1270kcal	2900kcal per day for Men 19-50 years
Fat	111% 108g	18.7% 18g	97g per day for Men 19-50 years
Saturated Fat	79.3% 25.4g	5.2% 1.67g	32g per day for Men 19-50 years
Omega 3	155% 2.48g	NA	1.6g per day for Men 19-50 years
Omega 6	238% 40.5g	NA	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	201% 262g	130g per day for Men 19-50 years
Sugars	37.2% 27g	9.5% 6.9g	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	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	68.4% 26g	38g per day for Men 19-50 years
Protein	362% 203g	39.6% 22g	56g per day for Men 19-50 years

Vitamins

	Tempeh	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Vitamin A	0% 0μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	65% 0.78mg	NA	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	275% 3.58mg	NA	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	165% 26.4mg	NA	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	55.6% 2.78mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	165% 2.15mg	NA	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	NA	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	19% 17mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	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	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Calcium	111% 1110mg	15% 150mg	1000mg per day for Men 19-50 years
Copper	622% 5.6mg	NA	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	62.5% 5mg	8mg per day for Men 19-50 years
Magnesium	193% 810mg	NA	420mg per day for Men 19-50 years
Manganese	565% 13mg	NA	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	NA	700mg per day for Men 19-50 years
Potassium	121% 4120mg	132% 4500mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	NA	55μg per day for Men 19-50 years
Sodium	6% 90mg	199% 2980mg	1500mg per day for Men 19-50 years
Zinc	104% 11.4mg	NA	11mg per day for Men 19-50 years
Water	16% 597g	18.4% 681g	3700g per day for Men 19-50 years

Nutrient Comparison: Tempeh VS Frozen Roasted Potatoes with Salt per 1 kg

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

Lets compare vitamin content per 1 kilogram of Tempeh vs Frozen Roasted Potatoes with Salt:

• Both Tempeh and Frozen Roasted Potatoes with Salt have similar amounts of vitamins per 1 kg
• Both Tempeh as well as Frozen Roasted Potatoes with Salt have insufficient amounts of Vitamin C in one kilogram.

Comparing minerals per 1 kilogram for Tempeh vs Frozen Roasted Potatoes with Salt:

• 1 kilogram of Tempeh has 7.4 times more Calcium and 5.4 times more Iron than Frozen Roasted Potatoes with Salt.
• While 1 kg of Frozen Roasted Potatoes with Salt contains 33.1 times more Sodium than Tempeh.
• Both Tempeh and Frozen Roasted Potatoes with Salt contain similar levels of Potassium per one kilogram.
• 1 kilogram of Frozen Roasted Potatoes with Salt lack sufficient amounts of Calcium

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Tempeh has 1.5 times more Energy, 6 times more Fat, 15.2 times more Saturated Fat, 3.9 times more Sugars, 1.4 times more Fiber and 9.1 times more Protein than Frozen Roasted Potatoes with Salt.
• While 1 kg of Frozen Roasted Potatoes with Salt contains 3.4 times more Carbohydrate than Tempeh.