Comparing Nutrients in 1 kilogram Cooked Tempeh VS Frozen Crinkle Cut French Fried Potatoes with Salt

Macros Ratio

	Protein	Fat	Carbs
Cooked Tempeh	37%	48%	15%
Frozen Crinkle Cut French Fried Potatoes with Salt	6%	30%	64%

Macro Nutrients

	Cooked Tempeh	Frozen Crinkle Cut French Fried Potatoes with Salt	Recommended Dietary Allowance
Energy	67.2% 1950kcal	50.3% 1460kcal	2900kcal per day for Men 19-50 years
Fat	117% 114g	51.4% 50g	97g per day for Men 19-50 years
Saturated Fat	106% 34g	39% 12.5g	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	15% 2.54g	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	184% 240g	130g per day for Men 19-50 years
Sugars	37.2% 27g	2.9% 2.1g	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	0% 0g	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	% 0.7g	g per day for Men 19-50 years
Sucrose	NA	% 1.4g	g per day for Men 19-50 years
Fiber	97% 37g	52.6% 20g	38g per day for Men 19-50 years
Protein	356% 199g	41.8% 23.4g	56g per day for Men 19-50 years

Vitamins

	Cooked Tempeh	Frozen Crinkle Cut French Fried Potatoes with Salt	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	88.3% 1.06mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	275% 3.57mg	28.5% 0.37mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	133% 21.4mg	134% 21.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	91% 4.53mg	89.6% 4.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	153% 2mg	151% 1.96mg	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	77.5% 310μg	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	85.6% 77mg	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	6.67% 1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	161% 193μg	17.5% 21μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Tempeh	Frozen Crinkle Cut French Fried Potatoes with Salt	Recommended Dietary Allowance
Calcium	96% 960mg	13% 130mg	1000mg per day for Men 19-50 years
Copper	600% 5.4mg	85.6% 0.77mg	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	77.5% 6.2mg	8mg per day for Men 19-50 years
Magnesium	183% 770mg	50% 210mg	420mg per day for Men 19-50 years
Manganese	559% 13mg	68.3% 1.57mg	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	116% 810mg	700mg per day for Men 19-50 years
Potassium	118% 4010mg	112% 3800mg	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	233% 3490mg	1500mg per day for Men 19-50 years
Zinc	143% 15.7mg	31% 3.4mg	11mg per day for Men 19-50 years
Water	16% 596g	18% 671g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Tempeh VS Frozen Crinkle Cut French Fried Potatoes with Salt per 1 kg

Compare the macro and micronutrient content in 1 kg of Cooked Tempeh versus 1 kg of Frozen Crinkle Cut French Fried Potatoes with Salt to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Cooked Tempeh vs Frozen Crinkle Cut French Fried Potatoes with Salt:

• 1 kilogram of Cooked Tempeh has 9.6 times more Vitamin B2, more Vitamin B12, 4 times more Vitamin E and 9.2 times more Vitamin K than Frozen Crinkle Cut French Fried Potatoes with Salt.
• While 1 kg of Frozen Crinkle or Regular Cut French Fried Potatoes with Salt contains 2 times more Vitamin B1, 1.5 times more Vitamin B9 and more Vitamin C than Cooked Tempeh.
• Both Cooked Tempeh and Frozen Crinkle Cut French Fried Potatoes with Salt provide similar amounts of Vitamin B3, Vitamin B5 and Vitamin B6 per one kilogram.
• 1 kilogram of Cooked Tempeh have insufficient amounts of Vitamin C
• 1 kilogram of Frozen Crinkle Cut French Fried Potatoes with Salt have insufficient amounts of Vitamin B12, Vitamin E and Vitamin K
• Both Cooked Tempeh as well as Frozen Crinkle or Regular Cut French Fried Potatoes with Salt have insufficient amounts of Vitamin A and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Cooked Tempeh vs Frozen Crinkle Cut French Fried Potatoes with Salt:

• 1 kilogram of Cooked Tempeh has 7.4 times more Calcium, 7 times more Copper, 3.4 times more Iron, 3.7 times more Magnesium, 8.2 times more Manganese, 3.1 times more Phosphorus and 4.6 times more Zinc than Frozen Crinkle Cut French Fried Potatoes with Salt.
• While 1 kg of Frozen Crinkle or Regular Cut French Fried Potatoes with Salt contains 24.9 times more Sodium than Cooked Tempeh.
• Both Cooked Tempeh and Frozen Crinkle Cut French Fried Potatoes with Salt contain similar levels of Potassium per one kilogram.
• 1 kilogram of Frozen Crinkle Cut French Fried Potatoes with Salt lack sufficient amounts of Calcium
• Both Cooked Tempeh as well as Frozen Crinkle or Regular Cut French Fried Potatoes with Salt lack sufficient amounts of Selenium in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Cooked Tempeh has 1.3 times more Energy, 2.3 times more Fat, 2.7 times more Saturated Fat, 7.5 times more Omega 3, 9.9 times more Omega 6, 12.9 times more Sugars, 1.9 times more Fiber and 8.5 times more Protein than Frozen Crinkle Cut French Fried Potatoes with Salt.
• While 1 kg of Frozen Crinkle or Regular Cut French Fried Potatoes with Salt contains 3.1 times more Carbohydrate than Cooked Tempeh.
• 1 kilogram of Frozen Crinkle Cut French Fried Potatoes with Salt provide inadequate amounts of Omega 3 and Omega 6