Comparing Nutrients in 1 kilogram Cooked Tempeh VS Frozen Chopped Broccoli

Macros Ratio

	Protein	Fat	Carbs
Cooked Tempeh	37%	48%	15%
Frozen Chopped Broccoli	34%	8%	58%

Macro Nutrients

	Cooked Tempeh	Frozen Chopped Broccoli	Recommended Dietary Allowance
Energy	67.2% 1950kcal	8.97% 260kcal	2900kcal per day for Men 19-50 years
Fat	117% 114g	3% 2.9g	97g per day for Men 19-50 years
Saturated Fat	106% 34g	1.38% 0.44g	32g per day for Men 19-50 years
Omega 3	75% 1.2g	65.6% 1.05g	1.6g per day for Men 19-50 years
Omega 6	148% 25g	1.82% 0.31g	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	36.8% 47.8g	130g per day for Men 19-50 years
Sugars	37.2% 27g	18.6% 13.5g	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	11.4% 8.3g	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	% 7.5g	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	97% 37g	79% 30g	38g per day for Men 19-50 years
Protein	356% 199g	50% 28g	56g per day for Men 19-50 years

Vitamins

	Cooked Tempeh	Frozen Chopped Broccoli	Recommended Dietary Allowance
Vitamin A	0% 0μg	57.8% 520μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	45% 0.54mg	44% 0.53mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	275% 3.57mg	74% 0.96mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	133% 21.4mg	29.4% 4.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	91% 4.53mg	56% 2.8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	153% 2mg	100% 1.3mg	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	168% 670μg	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	627% 564mg	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	81.3% 12mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	161% 193μg	676% 811μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Tempeh	Frozen Chopped Broccoli	Recommended Dietary Allowance
Calcium	96% 960mg	56% 560mg	1000mg per day for Men 19-50 years
Copper	600% 5.4mg	42.2% 0.38mg	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	101% 8.1mg	8mg per day for Men 19-50 years
Magnesium	183% 770mg	43% 180mg	420mg per day for Men 19-50 years
Manganese	559% 13mg	128% 2.94mg	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	71.4% 500mg	700mg per day for Men 19-50 years
Potassium	118% 4010mg	62.4% 2120mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	51% 28μg	55μg per day for Men 19-50 years
Sodium	9.33% 140mg	16% 240mg	1500mg per day for Men 19-50 years
Zinc	143% 15.7mg	43.6% 4.8mg	11mg per day for Men 19-50 years
Water	16% 596g	24.7% 915g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Cooked Tempeh vs Frozen Chopped Broccoli:

• Cooked Tempeh has 3.7 times more Vitamin B2, 4.5 times more Vitamin B3, 1.6 times more Vitamin B5, 1.5 times more Vitamin B6 and more Vitamin B12 than Frozen Chopped Broccoli, Unprepared.
• While Frozen Chopped Broccoli, Unprepared contains more Vitamin A, 3.2 times more Vitamin B9, more Vitamin C, 3.1 times more Vitamin E and 4.2 times more Vitamin K than Cooked Tempeh.
• Both Cooked Tempeh and Frozen Chopped Broccoli, Unprepared have similar amounts of Vitamin B1 per 1 kg.
• Both Cooked Tempeh as well as Frozen Chopped Broccoli, Unprepared have insufficient amounts of Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Cooked Tempeh vs Frozen Chopped Broccoli:

• Cooked Tempeh has 1.7 times more Calcium, 14.2 times more Copper, 2.6 times more Iron, 4.3 times more Magnesium, 4.4 times more Manganese, 5.1 times more Phosphorus, 1.9 times more Potassium and 3.3 times more Zinc than Frozen Chopped Broccoli, Unprepared.
• While Frozen Chopped Broccoli, Unprepared contains more Selenium, 1.7 times more Sodium and 1.5 times more Water than Cooked Tempeh.

Comparison of macro-nutrients per 1 kilogram:

• Cooked Tempeh has 7.5 times more Energy, 39.2 times more Fat, 77.3 times more Saturated Fat, 81.2 times more Omega 6, 1.6 times more Carbohydrate, 2 times more Sugars, 1.2 times more Fiber and 7.1 times more Protein than Frozen Chopped Broccoli, Unprepared.
• Both Cooked Tempeh and Frozen Chopped Broccoli, Unprepared have similar amounts of Omega 3 per 1 kg.
• Both Cooked Tempeh as well as Frozen Chopped Broccoli, Unprepared have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.