Comparing Nutrients in 1 kilogram Cooked Tempeh VS Boiled Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Cooked Tempeh	37%	48%	15%
Boiled Kidney Beans	27%	3%	70%

Macro Nutrients

	Cooked Tempeh	Boiled Kidney Beans	Recommended Dietary Allowance
Energy	67.2% 1950kcal	43.8% 1270kcal	2900kcal per day for Men 19-50 years
Fat	117% 114g	5.15% 5g	97g per day for Men 19-50 years
Saturated Fat	106% 34g	2.3% 0.73g	32g per day for Men 19-50 years
Omega 3	75% 1.2g	106% 1.7g	1.6g per day for Men 19-50 years
Omega 6	148% 25g	6.35% 1.08g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	58.6% 76.2g	175% 228g	130g per day for Men 19-50 years
Sugars	37.2% 27g	4.4% 3.2g	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	168% 64g	38g per day for Men 19-50 years
Protein	356% 199g	155% 86.7g	56g per day for Men 19-50 years

Vitamins

	Cooked Tempeh	Boiled 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	45% 0.54mg	133% 1.6mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	275% 3.57mg	44.6% 0.58mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	133% 21.4mg	36% 5.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	91% 4.53mg	44% 2.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	153% 2mg	92% 1.2mg	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	52.5% 210μg	325% 1300μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	58.3% 1.4μg	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	2% 0.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	161% 193μg	70% 84μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Tempeh	Boiled Kidney Beans	Recommended Dietary Allowance
Calcium	96% 960mg	35% 350mg	1000mg per day for Men 19-50 years
Copper	600% 5.4mg	240% 2.16mg	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	266% 21.3mg	278% 22mg	8mg per day for Men 19-50 years
Magnesium	183% 770mg	100% 420mg	420mg per day for Men 19-50 years
Manganese	559% 13mg	187% 4.3mg	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	361% 2530mg	197% 1380mg	700mg per day for Men 19-50 years
Potassium	118% 4010mg	119% 4050mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	20% 11μg	55μg per day for Men 19-50 years
Sodium	9.33% 140mg	0.67% 10mg	1500mg per day for Men 19-50 years
Zinc	143% 15.7mg	91% 10mg	11mg per day for Men 19-50 years
Water	16% 596g	18% 669g	3700g per day for Men 19-50 years

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

• Cooked Tempeh has 6.2 times more Vitamin B2, 3.7 times more Vitamin B3, 2.1 times more Vitamin B5, 1.7 times more Vitamin B6, more Vitamin B12, 13.3 times more Vitamin E and 2.3 times more Vitamin K than Boiled All Types Kidney Beans.
• While Boiled All Types Kidney Beans contain 3 times more Vitamin B1, 6.2 times more Vitamin B9 and more Vitamin C than Cooked Tempeh.
• Both Cooked Tempeh as well as Boiled All Types Kidney Beans have insufficient amounts of Vitamin A and Vitamin D in 1 kg.

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

• Cooked Tempeh has 2.7 times more Calcium, 2.5 times more Copper, 1.8 times more Magnesium, 3 times more Manganese, 1.8 times more Phosphorus and 1.6 times more Zinc than Boiled All Types Kidney Beans.
• While Boiled All Types Kidney Beans contain more Selenium than Cooked Tempeh.
• Both Cooked Tempeh and Boiled All Types Kidney Beans have similar amounts of Iron, Potassium and Water per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Cooked Tempeh has 1.5 times more Energy, 22.8 times more Fat, 46.6 times more Saturated Fat, 23.3 times more Omega 6, 8.4 times more Sugars and 2.3 times more Protein than Boiled All Types Kidney Beans.
• While Boiled All Types Kidney Beans contain 1.4 times more Omega 3, 3 times more Carbohydrate and 1.7 times more Fiber than Cooked Tempeh.
• Both Cooked Tempeh as well as Boiled All Types Kidney Beans have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.