Comparing Nutrients in 1 kilogram Cooked Tempeh VS Baked Red Potatoes

Macros Ratio

	Protein	Fat	Carbs
Cooked Tempeh	37%	48%	15%
Baked Red Potatoes	10%	2%	88%

Macro Nutrients

	Cooked Tempeh	Baked Red Potatoes	Recommended Dietary Allowance
Energy	67.2% 1950kcal	30% 870kcal	2900kcal per day for Men 19-50 years
Fat	117% 114g	1.55% 1.5g	97g per day for Men 19-50 years
Saturated Fat	106% 34g	1.25% 0.4g	32g per day for Men 19-50 years
Omega 3	75% 1.2g	9.38% 0.15g	1.6g per day for Men 19-50 years
Omega 6	148% 25g	2.9% 0.49g	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	151% 196g	130g per day for Men 19-50 years
Sugars	37.2% 27g	19.7% 14.3g	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	6.07% 4.4g	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	% 5.5g	g per day for Men 19-50 years
Sucrose	NA	% 4.5g	g per day for Men 19-50 years
Fiber	97% 37g	47.4% 18g	38g per day for Men 19-50 years
Protein	356% 199g	41% 23g	56g per day for Men 19-50 years

Vitamins

	Cooked Tempeh	Baked Red Potatoes	Recommended Dietary Allowance
Vitamin A	0% 0μg	1.1% 10μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	45% 0.54mg	60% 0.72mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	275% 3.57mg	38.5% 0.5mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	133% 21.4mg	100% 16mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	91% 4.53mg	68.2% 3.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	153% 2mg	163% 2.12mg	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	67.5% 270μg	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	140% 126mg	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	5.33% 0.8mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	161% 193μg	23.3% 28μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Tempeh	Baked Red Potatoes	Recommended Dietary Allowance
Calcium	96% 960mg	9% 90mg	1000mg per day for Men 19-50 years
Copper	600% 5.4mg	193% 1.74mg	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	87.5% 7mg	8mg per day for Men 19-50 years
Magnesium	183% 770mg	66.7% 280mg	420mg per day for Men 19-50 years
Manganese	559% 13mg	75.2% 1.73mg	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	103% 720mg	700mg per day for Men 19-50 years
Potassium	118% 4010mg	160% 5450mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	NA	55μg per day for Men 19-50 years
Sodium	9.33% 140mg	8% 120mg	1500mg per day for Men 19-50 years
Zinc	143% 15.7mg	36.4% 4mg	11mg per day for Men 19-50 years
Water	16% 596g	20.7% 767g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Cooked Tempeh vs Baked Red Potatoes:

• Cooked Tempeh has 7.1 times more Vitamin B2, 1.3 times more Vitamin B3, 1.3 times more Vitamin B5, more Vitamin B12, 5 times more Vitamin E and 6.9 times more Vitamin K than Baked Whole Red Potatoes.
• While Baked Whole Red Potatoes contain 1.3 times more Vitamin B1, 1.3 times more Vitamin B9 and more Vitamin C than Cooked Tempeh.
• Both Cooked Tempeh and Baked Whole Red Potatoes have similar amounts of Vitamin B6 per 1 kg.
• Both Cooked Tempeh as well as Baked Whole Red Potatoes have insufficient amounts of Vitamin A and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Cooked Tempeh vs Baked Red Potatoes:

• Cooked Tempeh has 10.7 times more Calcium, 3.1 times more Copper, 3 times more Iron, 2.8 times more Magnesium, 7.4 times more Manganese, 3.5 times more Phosphorus and 3.9 times more Zinc than Baked Whole Red Potatoes.
• While Baked Whole Red Potatoes contain 1.4 times more Potassium and 1.3 times more Water than Cooked Tempeh.

Comparison of macro-nutrients per 1 kilogram:

• Cooked Tempeh has 2.2 times more Energy, 75.9 times more Fat, 85 times more Saturated Fat, 8 times more Omega 3, 51.4 times more Omega 6, 1.9 times more Sugars, 2.1 times more Fiber and 8.7 times more Protein than Baked Whole Red Potatoes.
• While Baked Whole Red Potatoes contain 2.6 times more Carbohydrate than Cooked Tempeh.
• Both Cooked Tempeh as well as Baked Whole Red Potatoes have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.