Comparing Nutrients in 1 kilogram Cooked Tempeh VS Sunflower Seed Butter

Macros Ratio

	Protein	Fat	Carbs
Cooked Tempeh	37%	48%	15%
Sunflower Seed Butter	10%	75%	15%

Macro Nutrients

	Cooked Tempeh	Sunflower Seed Butter	Recommended Dietary Allowance
Energy	67.2% 1950kcal	213% 6170kcal	2900kcal per day for Men 19-50 years
Fat	117% 114g	569% 552g	97g per day for Men 19-50 years
Saturated Fat	106% 34g	146% 46.8g	32g per day for Men 19-50 years
Omega 3	75% 1.2g	31.3% 0.5g	1.6g per day for Men 19-50 years
Omega 6	148% 25g	573% 97g	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	179% 233g	130g per day for Men 19-50 years
Sugars	37.2% 27g	145% 105g	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	% 105g	g per day for Men 19-50 years
Fiber	97% 37g	150% 57g	38g per day for Men 19-50 years
Protein	356% 199g	309% 173g	56g per day for Men 19-50 years

Vitamins

	Cooked Tempeh	Sunflower Seed Butter	Recommended Dietary Allowance
Vitamin A	0% 0μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	45% 0.54mg	44% 0.53mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	275% 3.57mg	125% 1.63mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	133% 21.4mg	422% 67.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	91% 4.53mg	234% 11.7mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	153% 2mg	423% 5.5mg	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	593% 2370μg	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	30% 27mg	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	1526% 229mg	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	Sunflower Seed Butter	Recommended Dietary Allowance
Calcium	96% 960mg	64% 640mg	1000mg per day for Men 19-50 years
Copper	600% 5.4mg	1774% 16mg	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	515% 41.2mg	8mg per day for Men 19-50 years
Magnesium	183% 770mg	740% 3110mg	420mg per day for Men 19-50 years
Manganese	559% 13mg	901% 20.7mg	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	951% 6660mg	700mg per day for Men 19-50 years
Potassium	118% 4010mg	169% 5760mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	1898% 1044μg	55μg per day for Men 19-50 years
Sodium	9.33% 140mg	2% 30mg	1500mg per day for Men 19-50 years
Zinc	143% 15.7mg	445% 49mg	11mg per day for Men 19-50 years
Water	16% 596g	0.17% 6.2g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Tempeh VS Sunflower Seed Butter per 1 kg

Compare the macro and micronutrient content in 1 kg of Cooked Tempeh versus 1 kg of Sunflower Seed Butter to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Cooked Tempeh vs Sunflower Seed Butter:

• 1 kilogram of Cooked Tempeh has 2.2 times more Vitamin B2 and more Vitamin B12 than Sunflower Seed Butter.
• While 1 kg of Sunflower Seed Butter no Salt contains 3.2 times more Vitamin B3, 2.6 times more Vitamin B5, 2.8 times more Vitamin B6, 11.3 times more Vitamin B9, more Vitamin C and 57.2 times more Vitamin E than Cooked Tempeh.
• Both Cooked Tempeh and Sunflower Seed Butter provide similar amounts of Vitamin B1 per one kilogram.
• 1 kilogram of Cooked Tempeh have insufficient amounts of Vitamin C
• 1 kilogram of Sunflower Seed Butter have insufficient amounts of Vitamin B12
• Both Cooked Tempeh as well as Sunflower Seed Butter no Salt have insufficient amounts of Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Cooked Tempeh vs Sunflower Seed Butter:

• 1 kilogram of Cooked Tempeh has 1.5 times more Calcium than Sunflower Seed Butter.
• While 1 kg of Sunflower Seed Butter no Salt contains 3 times more Copper, 1.9 times more Iron, 4 times more Magnesium, 1.6 times more Manganese, 2.6 times more Phosphorus, 1.4 times more Potassium, more Selenium and 3.1 times more Zinc than Cooked Tempeh.
• 1 kilogram of Cooked Tempeh lack sufficient amounts of Selenium

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Cooked Tempeh has 2.4 times more Omega 3 than Sunflower Seed Butter.
• While 1 kg of Sunflower Seed Butter no Salt contains 3.2 times more Energy, 4.9 times more Fat, 1.4 times more Saturated Fat, 3.9 times more Omega 6, 3.1 times more Carbohydrate, 3.9 times more Sugars and 1.5 times more Fiber than Cooked Tempeh.
• Both Cooked Tempeh and Sunflower Seed Butter offer comparable quantities of Protein per one kilogram.