Comparing Nutrients in 1 kilogram Tempeh VS Soy Nuts

Macros Ratio

	Protein	Fat	Carbs
Tempeh	39%	47%	14%
Soy Nuts	36%	40%	24%

Macro Nutrients

	Tempeh	Soy Nuts	Recommended Dietary Allowance
Energy	66.2% 1920kcal	155% 4490kcal	2900kcal per day for Men 19-50 years
Fat	111% 108g	223% 216g	97g per day for Men 19-50 years
Saturated Fat	79.3% 25.4g	98% 31.3g	32g per day for Men 19-50 years
Omega 3	155% 2.48g	902% 14.4g	1.6g per day for Men 19-50 years
Omega 6	238% 40.5g	633% 108g	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	223% 290g	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	213% 81g	38g per day for Men 19-50 years
Protein	362% 203g	774% 433g	56g per day for Men 19-50 years

Vitamins

	Tempeh	Soy Nuts	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	356% 4.27mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	275% 3.58mg	581% 7.55mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	165% 26.4mg	66% 10.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	55.6% 2.78mg	95% 4.73mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	165% 2.15mg	173% 2.25mg	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	513% 2050μg	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	51% 46mg	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	308% 370μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tempeh	Soy Nuts	Recommended Dietary Allowance
Calcium	111% 1110mg	140% 1400mg	1000mg per day for Men 19-50 years
Copper	622% 5.6mg	1199% 10.8mg	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	494% 39.5mg	8mg per day for Men 19-50 years
Magnesium	193% 810mg	543% 2280mg	420mg per day for Men 19-50 years
Manganese	565% 13mg	950% 22mg	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	927% 6490mg	700mg per day for Men 19-50 years
Potassium	121% 4120mg	401% 13640mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	351% 193μg	55μg per day for Men 19-50 years
Sodium	6% 90mg	1.33% 20mg	1500mg per day for Men 19-50 years
Zinc	104% 11.4mg	434% 47.7mg	11mg per day for Men 19-50 years
Water	16% 597g	0.22% 8g	3700g per day for Men 19-50 years

Nutrient Comparison: Tempeh VS Soy Nuts per 1 kg

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

Lets compare vitamin content per 1 kilogram of Tempeh vs Soy Nuts:

• 1 kilogram of Tempeh has 2.5 times more Vitamin B3 and more Vitamin B12 than Soy Nuts.
• While 1 kg of Dry-roasted Soybeans contains 5.5 times more Vitamin B1, 2.1 times more Vitamin B2, 1.7 times more Vitamin B5, 8.5 times more Vitamin B9, more Vitamin C and 1.9 times more Vitamin K than Tempeh.
• Both Tempeh and Soy Nuts provide similar amounts of Vitamin B6 per one kilogram.
• 1 kilogram of Tempeh have insufficient amounts of Vitamin C
• 1 kilogram of Soy Nuts have insufficient amounts of Vitamin B12
• Both Tempeh as well as Dry-roasted Soybeans have insufficient amounts of Vitamin A and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Tempeh vs Soy Nuts:

• 1 kg of Dry-roasted Soybeans contains 1.3 times more Calcium, 1.9 times more Copper, 1.5 times more Iron, 2.8 times more Magnesium, 1.7 times more Manganese, 2.4 times more Phosphorus, 3.3 times more Potassium, more Selenium and 4.2 times more Zinc than Tempeh.
• 1 kilogram of Tempeh lack sufficient amounts of Selenium

Comparison of macro-nutrients per 1 kilogram:

• 1 kg of Dry-roasted Soybeans contains 2.3 times more Energy, 2 times more Fat, 5.8 times more Omega 3, 2.7 times more Omega 6, 3.8 times more Carbohydrate, 2.2 times more Fiber and 2.1 times more Protein than Tempeh.
• Both Tempeh and Soy Nuts offer comparable quantities of Saturated Fat per one kilogram.