Comparing Nutrients in 1 kilogram Cooked Tempeh VS Florida Oranges

Macros Ratio

	Protein	Fat	Carbs
Cooked Tempeh	37%	48%	15%
Florida Oranges	6%	4%	90%

Macro Nutrients

	Cooked Tempeh	Florida Oranges	Recommended Dietary Allowance
Energy	67.2% 1950kcal	16% 460kcal	2900kcal per day for Men 19-50 years
Fat	117% 114g	2.16% 2.1g	97g per day for Men 19-50 years
Saturated Fat	106% 34g	0.78% 0.25g	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	1.82% 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	88.8% 115g	130g per day for Men 19-50 years
Sugars	37.2% 27g	126% 91g	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	63% 24g	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	Florida Oranges	Recommended Dietary Allowance
Vitamin A	0% 0μg	12.2% 110μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	45% 0.54mg	83.3% 1mg	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	25% 4mg	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	39.2% 0.51mg	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	42.5% 170μg	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	500% 450mg	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	12% 1.8mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	161% 193μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Tempeh	Florida Oranges	Recommended Dietary Allowance
Calcium	96% 960mg	43% 430mg	1000mg per day for Men 19-50 years
Copper	600% 5.4mg	43.3% 0.39mg	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	10.4% 0.24mg	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	17% 120mg	700mg per day for Men 19-50 years
Potassium	118% 4010mg	49.7% 1690mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	9.1% 5μg	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	7.27% 0.8mg	11mg per day for Men 19-50 years
Water	16% 596g	23.6% 871g	3700g per day for Men 19-50 years

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

• Cooked Tempeh has 8.9 times more Vitamin B2, 5.3 times more Vitamin B3, 1.8 times more Vitamin B5, 3.9 times more Vitamin B6, 1.2 times more Vitamin B9, more Vitamin B12, 2.2 times more Vitamin E and more Vitamin K than Raw Florida Oranges.
• While Raw Florida Oranges contain more Vitamin A, 1.9 times more Vitamin B1 and more Vitamin C than Cooked Tempeh.
• Both Cooked Tempeh as well as Raw Florida Oranges have insufficient amounts of Vitamin D in 1 kg.

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

• Cooked Tempeh has 2.2 times more Calcium, 13.8 times more Copper, 23.7 times more Iron, 7.7 times more Magnesium, 53.5 times more Manganese, 21.1 times more Phosphorus, 2.4 times more Potassium and 19.6 times more Zinc than Raw Florida Oranges.
• While Raw Florida Oranges contain 1.5 times more Water than Cooked Tempeh.
• Both Cooked Tempeh as well as Raw Florida Oranges have insufficient amounts of Selenium in 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Cooked Tempeh has 4.2 times more Energy, 54.2 times more Fat, 136 times more Saturated Fat, 10.9 times more Omega 3, 81.2 times more Omega 6, 1.5 times more Fiber and 28.4 times more Protein than Raw Florida Oranges.
• While Raw Florida Oranges contain 1.5 times more Carbohydrate and 3.4 times more Sugars than Cooked Tempeh.
• Both Cooked Tempeh as well as Raw Florida Oranges have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.