Comparing Nutrients in 1 kilogram Cooked Tempeh VS Valencia Oranges

Macros Ratio

	Protein	Fat	Carbs
Cooked Tempeh	37%	48%	15%
Valencia Oranges	8%	5%	87%

Macro Nutrients

	Cooked Tempeh	Valencia Oranges	Recommended Dietary Allowance
Energy	67.2% 1950kcal	17% 490kcal	2900kcal per day for Men 19-50 years
Fat	117% 114g	3.1% 3g	97g per day for Men 19-50 years
Saturated Fat	106% 34g	1.1% 0.35g	32g per day for Men 19-50 years
Omega 3	75% 1.2g	10% 0.16g	1.6g per day for Men 19-50 years
Omega 6	148% 25g	2.6% 0.44g	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	91% 119g	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	65.8% 25g	38g per day for Men 19-50 years
Protein	356% 199g	18.6% 10.4g	56g per day for Men 19-50 years

Vitamins

	Cooked Tempeh	Valencia Oranges	Recommended Dietary Allowance
Vitamin A	0% 0μg	13.3% 120μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	45% 0.54mg	72.5% 0.87mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	275% 3.57mg	30.8% 0.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	133% 21.4mg	17% 2.74mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	91% 4.53mg	50% 2.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	153% 2mg	48.5% 0.63mg	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	98% 390μg	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	539% 485mg	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	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	Valencia Oranges	Recommended Dietary Allowance
Calcium	96% 960mg	40% 400mg	1000mg per day for Men 19-50 years
Copper	600% 5.4mg	41% 0.37mg	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	11.3% 0.9mg	8mg per day for Men 19-50 years
Magnesium	183% 770mg	24% 100mg	420mg per day for Men 19-50 years
Manganese	559% 13mg	10% 0.23mg	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	52.6% 1790mg	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	5.45% 0.6mg	11mg per day for Men 19-50 years
Water	16% 596g	23.3% 863g	3700g per day for Men 19-50 years

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

• Cooked Tempeh has 8.9 times more Vitamin B2, 7.8 times more Vitamin B3, 1.8 times more Vitamin B5, 3.2 times more Vitamin B6 and more Vitamin B12 than Raw Valencia Oranges.
• While Raw Valencia Oranges contain more Vitamin A, 1.6 times more Vitamin B1, 1.9 times more Vitamin B9 and more Vitamin C than Cooked Tempeh.
• Both Cooked Tempeh as well as Raw Valencia Oranges have insufficient amounts of Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Cooked Tempeh vs Valencia Oranges:

• Cooked Tempeh has 2.4 times more Calcium, 14.6 times more Copper, 23.7 times more Iron, 7.7 times more Magnesium, 55.9 times more Manganese, 14.9 times more Phosphorus, 2.2 times more Potassium and 26.2 times more Zinc than Raw Valencia Oranges.
• While Raw Valencia Oranges contain 1.4 times more Water than Cooked Tempeh.

Comparison of macro-nutrients per 1 kilogram:

• Cooked Tempeh has 4 times more Energy, 37.9 times more Fat, 97.1 times more Saturated Fat, 7.5 times more Omega 3, 57.2 times more Omega 6, 1.5 times more Fiber and 19.1 times more Protein than Raw Valencia Oranges.
• While Raw Valencia Oranges contain 1.6 times more Carbohydrate than Cooked Tempeh.
• Both Cooked Tempeh as well as Raw Valencia Oranges have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.