Comparing Nutrients in 1 kilogram Cooked Tempeh VS Broccoli

Macros Ratio

	Protein	Fat	Carbs
Cooked Tempeh	37%	48%	15%
Broccoli	27%	8%	65%

Macro Nutrients

	Cooked Tempeh	Broccoli	Recommended Dietary Allowance
Energy	67.2% 1950kcal	11.7% 340kcal	2900kcal per day for Men 19-50 years
Fat	117% 114g	3.8% 3.7g	97g per day for Men 19-50 years
Saturated Fat	106% 34g	3.56% 1.14g	32g per day for Men 19-50 years
Omega 3	75% 1.2g	39.4% 0.63g	1.6g per day for Men 19-50 years
Omega 6	148% 25g	2.9% 0.49g	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	51% 66.4g	130g per day for Men 19-50 years
Sugars	37.2% 27g	23.4% 17g	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	9.38% 6.8g	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	% 4.9g	g per day for Men 19-50 years
Sucrose	NA	% 1g	g per day for Men 19-50 years
Fiber	97% 37g	68.4% 26g	38g per day for Men 19-50 years
Protein	356% 199g	50.4% 28g	56g per day for Men 19-50 years

Vitamins

	Cooked Tempeh	Broccoli	Recommended Dietary Allowance
Vitamin A	0% 0μg	34.4% 310μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	45% 0.54mg	59% 0.71mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	275% 3.57mg	90% 1.17mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	133% 21.4mg	40% 6.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	91% 4.53mg	115% 5.73mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	153% 2mg	135% 1.75mg	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	158% 630μg	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	991% 892mg	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	52% 7.8mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	161% 193μg	847% 1016μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Tempeh	Broccoli	Recommended Dietary Allowance
Calcium	96% 960mg	47% 470mg	1000mg per day for Men 19-50 years
Copper	600% 5.4mg	54.4% 0.49mg	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	91% 7.3mg	8mg per day for Men 19-50 years
Magnesium	183% 770mg	50% 210mg	420mg per day for Men 19-50 years
Manganese	559% 13mg	91% 2.1mg	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	94% 660mg	700mg per day for Men 19-50 years
Potassium	118% 4010mg	93% 3160mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	45.5% 25μg	55μg per day for Men 19-50 years
Sodium	9.33% 140mg	22% 330mg	1500mg per day for Men 19-50 years
Zinc	143% 15.7mg	37.3% 4.1mg	11mg per day for Men 19-50 years
Water	16% 596g	24% 893g	3700g per day for Men 19-50 years

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

• Cooked Tempeh has 3.1 times more Vitamin B2, 3.3 times more Vitamin B3 and more Vitamin B12 than Raw Broccoli.
• While Raw Broccoli contains more Vitamin A, 1.3 times more Vitamin B1, 1.3 times more Vitamin B5, 3 times more Vitamin B9, more Vitamin C, 2 times more Vitamin E and 5.3 times more Vitamin K than Cooked Tempeh.
• Both Cooked Tempeh and Raw Broccoli have similar amounts of Vitamin B6 per 1 kg.
• Both Cooked Tempeh as well as Raw Broccoli have insufficient amounts of Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Cooked Tempeh vs Broccoli:

• Cooked Tempeh has 2 times more Calcium, 11 times more Copper, 2.9 times more Iron, 3.7 times more Magnesium, 6.1 times more Manganese, 3.8 times more Phosphorus, 1.3 times more Potassium and 3.8 times more Zinc than Raw Broccoli.
• While Raw Broccoli contains more Selenium, 2.4 times more Sodium and 1.5 times more Water than Cooked Tempeh.

Comparison of macro-nutrients per 1 kilogram:

• Cooked Tempeh has 5.7 times more Energy, 30.8 times more Fat, 29.8 times more Saturated Fat, 1.9 times more Omega 3, 51.4 times more Omega 6, 1.6 times more Sugars, 1.4 times more Fiber and 7.1 times more Protein than Raw Broccoli.
• Both Cooked Tempeh and Raw Broccoli have similar amounts of Carbohydrate per 1 kg.
• Both Cooked Tempeh as well as Raw Broccoli have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.