Comparing Nutrients in 1 kilogram Cooked Tempeh VS Dried Acorns

Macros Ratio

	Protein	Fat	Carbs
Cooked Tempeh	37%	48%	15%
Dried Acorns	6%	53%	41%

Macro Nutrients

	Cooked Tempeh	Dried Acorns	Recommended Dietary Allowance
Energy	67.2% 1950kcal	176% 5090kcal	2900kcal per day for Men 19-50 years
Fat	117% 114g	324% 314g	97g per day for Men 19-50 years
Saturated Fat	106% 34g	128% 41g	32g per day for Men 19-50 years
Omega 3	75% 1.2g	NA	1.6g per day for Men 19-50 years
Omega 6	148% 25g	356% 60.5g	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	413% 537g	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	NA	38g per day for Men 19-50 years
Protein	356% 199g	145% 81g	56g per day for Men 19-50 years

Vitamins

	Cooked Tempeh	Dried Acorns	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	124% 1.5mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	275% 3.57mg	118% 1.54mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	133% 21.4mg	150% 24mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	91% 4.53mg	188% 9.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	153% 2mg	535% 6.95mg	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	288% 1150μg	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	0% 0mg	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

	Cooked Tempeh	Dried Acorns	Recommended Dietary Allowance
Calcium	96% 960mg	54% 540mg	1000mg per day for Men 19-50 years
Copper	600% 5.4mg	909% 8.2mg	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	130% 10.4mg	8mg per day for Men 19-50 years
Magnesium	183% 770mg	195% 820mg	420mg per day for Men 19-50 years
Manganese	559% 13mg	593% 13.6mg	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	147% 1030mg	700mg per day for Men 19-50 years
Potassium	118% 4010mg	209% 7090mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	NA	55μg per day for Men 19-50 years
Sodium	9.33% 140mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	143% 15.7mg	61% 6.7mg	11mg per day for Men 19-50 years
Water	16% 596g	1.37% 50.6g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Tempeh VS Dried Acorns per 1 kg

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

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

• 1 kilogram of Cooked Tempeh has 2.3 times more Vitamin B2 and more Vitamin B12 than Dried Acorns.
• While 1 kg of Dried Acorns contains 2.8 times more Vitamin B1, 2.1 times more Vitamin B5, 3.5 times more Vitamin B6 and 5.5 times more Vitamin B9 than Cooked Tempeh.
• Both Cooked Tempeh and Dried Acorns provide similar amounts of Vitamin B3 per one kilogram.
• 1 kilogram of Dried Acorns have insufficient amounts of Vitamin B12
• Both Cooked Tempeh as well as Dried Acorns have insufficient amounts of Vitamin A and Vitamin C in one kilogram.

Comparing minerals per 1 kilogram for Cooked Tempeh vs Dried Acorns:

• 1 kilogram of Cooked Tempeh has 1.8 times more Calcium, 2 times more Iron, 2.5 times more Phosphorus and 2.3 times more Zinc than Dried Acorns.
• While 1 kg of Dried Acorns contains 1.5 times more Copper and 1.8 times more Potassium than Cooked Tempeh.
• Both Cooked Tempeh and Dried Acorns contain similar levels of Magnesium and Manganese per one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Cooked Tempeh has 2.5 times more Protein than Dried Acorns.
• While 1 kg of Dried Acorns contains 2.6 times more Energy, 2.8 times more Fat, 2.4 times more Omega 6 and 7 times more Carbohydrate than Cooked Tempeh.
• Both Cooked Tempeh and Dried Acorns offer comparable quantities of Saturated Fat per one kilogram.