Comparing Nutrients in 1 kilogram Cooked Tempeh VS Fresh Orange juice

Macros Ratio

	Protein	Fat	Carbs
Cooked Tempeh	37%	48%	15%
Fresh Orange juice	6%	4%	90%

Macro Nutrients

	Cooked Tempeh	Fresh Orange juice	Recommended Dietary Allowance
Energy	67.2% 1950kcal	15.5% 450kcal	2900kcal per day for Men 19-50 years
Fat	117% 114g	2.06% 2g	97g per day for Men 19-50 years
Saturated Fat	106% 34g	0.75% 0.24g	32g per day for Men 19-50 years
Omega 3	75% 1.2g	6.88% 0.11g	1.6g per day for Men 19-50 years
Omega 6	148% 25g	1.7% 0.29g	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	80% 104g	130g per day for Men 19-50 years
Sugars	37.2% 27g	116% 84g	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	29.2% 21g	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	% 18g	g per day for Men 19-50 years
Sucrose	NA	% 41.4g	g per day for Men 19-50 years
Fiber	97% 37g	5.26% 2g	38g per day for Men 19-50 years
Protein	356% 199g	12.5% 7g	56g per day for Men 19-50 years

Vitamins

	Cooked Tempeh	Fresh Orange juice	Recommended Dietary Allowance
Vitamin A	0% 0μg	11% 100μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	45% 0.54mg	75% 0.9mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	275% 3.57mg	23% 0.3mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	133% 21.4mg	25% 4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	91% 4.53mg	38% 1.9mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	153% 2mg	30.8% 0.4mg	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	75% 300μg	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	556% 500mg	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	2.67% 0.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	161% 193μg	0.83% 1μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Tempeh	Fresh Orange juice	Recommended Dietary Allowance
Calcium	96% 960mg	11% 110mg	1000mg per day for Men 19-50 years
Copper	600% 5.4mg	49% 0.44mg	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	25% 2mg	8mg per day for Men 19-50 years
Magnesium	183% 770mg	26% 110mg	420mg per day for Men 19-50 years
Manganese	559% 13mg	6.1% 0.14mg	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	24.3% 170mg	700mg per day for Men 19-50 years
Potassium	118% 4010mg	59% 2000mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	1.8% 1μg	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	4.55% 0.5mg	11mg per day for Men 19-50 years
Water	16% 596g	24% 883g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Tempeh VS Fresh Orange juice per 1 kg

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

Lets compare vitamin content per 1 kilogram of Cooked Tempeh vs Fresh Orange juice:

• 1 kilogram of Cooked Tempeh has 11.9 times more Vitamin B2, 5.3 times more Vitamin B3, 2.4 times more Vitamin B5, 5 times more Vitamin B6, more Vitamin B12, 10 times more Vitamin E and 193 times more Vitamin K than Fresh Orange juice.
• While 1 kg of Raw Orange juice contains 1.7 times more Vitamin B1, 1.4 times more Vitamin B9 and more Vitamin C than Cooked Tempeh.
• 1 kilogram of Cooked Tempeh have insufficient amounts of Vitamin C
• 1 kilogram of Fresh Orange juice have insufficient amounts of Vitamin B12, Vitamin E and Vitamin K
• Both Cooked Tempeh as well as Raw Orange juice have insufficient amounts of Vitamin A and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Cooked Tempeh vs Fresh Orange juice:

• 1 kilogram of Cooked Tempeh has 8.7 times more Calcium, 12.3 times more Copper, 10.7 times more Iron, 7 times more Magnesium, 91.8 times more Manganese, 14.9 times more Phosphorus, 2 times more Potassium and 31.4 times more Zinc than Fresh Orange juice.
• While 1 kg of Raw Orange juice contains 1.5 times more Water than Cooked Tempeh.
• 1 kilogram of Fresh Orange juice lack sufficient amounts of Calcium, Manganese and Zinc
• Both Cooked Tempeh as well as Raw Orange juice lack sufficient amounts of Selenium in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Cooked Tempeh has 4.3 times more Energy, 56.9 times more Fat, 141.7 times more Saturated Fat, 10.9 times more Omega 3, 86.8 times more Omega 6, 18.5 times more Fiber and 28.4 times more Protein than Fresh Orange juice.
• While 1 kg of Raw Orange juice contains 1.4 times more Carbohydrate and 3.1 times more Sugars than Cooked Tempeh.
• 1 kilogram of Fresh Orange juice provide inadequate amounts of Energy, Omega 3, Omega 6, Fiber and Protein