Comparing Nutrients in 1 kilogram Cooked Tempeh VS Canned Refried Beans, fat-free

Macros Ratio

	Protein	Fat	Carbs
Cooked Tempeh	37%	48%	15%
Canned Refried Beans, fat-free	27%	5%	68%

Macro Nutrients

	Cooked Tempeh	Canned Refried Beans, fat-free	Recommended Dietary Allowance
Energy	67.2% 1950kcal	27.2% 790kcal	2900kcal per day for Men 19-50 years
Fat	117% 114g	4.64% 4.5g	97g per day for Men 19-50 years
Saturated Fat	106% 34g	2.9% 0.93g	32g per day for Men 19-50 years
Omega 3	75% 1.2g	96% 1.53g	1.6g per day for Men 19-50 years
Omega 6	148% 25g	7.9% 1.34g	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	104% 135g	130g per day for Men 19-50 years
Sugars	37.2% 27g	8.4% 6.1g	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	% 0g	g per day for Men 19-50 years
Sucrose	NA	% 6.1g	g per day for Men 19-50 years
Fiber	97% 37g	124% 47g	38g per day for Men 19-50 years
Protein	356% 199g	95% 53.4g	56g per day for Men 19-50 years

Vitamins

	Cooked Tempeh	Canned Refried Beans, fat-free	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	25% 0.3mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	275% 3.57mg	11.5% 0.15mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	133% 21.4mg	22.6% 3.62mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	91% 4.53mg	39% 1.95mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	153% 2mg	87% 1.13mg	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	143% 570μg	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	10% 9mg	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	16.7% 20μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Tempeh	Canned Refried Beans, fat-free	Recommended Dietary Allowance
Calcium	96% 960mg	34% 340mg	1000mg per day for Men 19-50 years
Copper	600% 5.4mg	181% 1.63mg	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	203% 16mg	8mg per day for Men 19-50 years
Magnesium	183% 770mg	90% 380mg	420mg per day for Men 19-50 years
Manganese	559% 13mg	142% 3.26mg	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	159% 1110mg	700mg per day for Men 19-50 years
Potassium	118% 4010mg	101% 3440mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	104% 57μg	55μg per day for Men 19-50 years
Sodium	9.33% 140mg	233% 3500mg	1500mg per day for Men 19-50 years
Zinc	143% 15.7mg	59% 6.5mg	11mg per day for Men 19-50 years
Water	16% 596g	21.3% 787g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Tempeh VS Canned Refried Beans, fat-free per 1 kg

Compare the macro and micronutrient content in 1 kg of Cooked Tempeh versus 1 kg of Canned Refried Beans, fat-free to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Cooked Tempeh vs Canned Refried Beans, fat-free:

• 1 kilogram of Cooked Tempeh has 1.8 times more Vitamin B1, 23.8 times more Vitamin B2, 5.9 times more Vitamin B3, 2.3 times more Vitamin B5, 1.8 times more Vitamin B6, more Vitamin B12, 10 times more Vitamin E and 9.7 times more Vitamin K than Canned Refried Beans, fat-free.
• While 1 kg of Canned Refried Beans, fat-free contains 2.7 times more Vitamin B9 than Cooked Tempeh.
• 1 kilogram of Canned Refried Beans, fat-free have insufficient amounts of Vitamin B2, Vitamin B12, Vitamin E and Vitamin K
• Both Cooked Tempeh as well as Canned Refried Beans, fat-free have insufficient amounts of Vitamin A, Vitamin C and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Cooked Tempeh vs Canned Refried Beans, fat-free:

• 1 kilogram of Cooked Tempeh has 2.8 times more Calcium, 3.3 times more Copper, 1.3 times more Iron, 2 times more Magnesium, 3.9 times more Manganese, 2.3 times more Phosphorus and 2.4 times more Zinc than Canned Refried Beans, fat-free.
• While 1 kg of Canned Refried Beans, fat-free contains more Selenium, 25 times more Sodium and 1.3 times more Water than Cooked Tempeh.
• Both Cooked Tempeh and Canned Refried Beans, fat-free contain similar levels of Potassium per one kilogram.
• 1 kilogram of Cooked Tempeh lack sufficient amounts of Selenium

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Cooked Tempeh has 2.5 times more Energy, 25.3 times more Fat, 36.6 times more Saturated Fat, 18.8 times more Omega 6, 4.4 times more Sugars and 3.7 times more Protein than Canned Refried Beans, fat-free.
• While 1 kg of Canned Refried Beans, fat-free contains 1.3 times more Omega 3, 1.8 times more Carbohydrate and 1.3 times more Fiber than Cooked Tempeh.
• 1 kilogram of Canned Refried Beans, fat-free provide inadequate amounts of Omega 6