Comparing Nutrients in 1 kilogram Cooked Tempeh VS Soymilk, chocolate, with added calcium, vitamins A and D

Macros Ratio

	Protein	Fat	Carbs
Cooked Tempeh	37%	48%	15%
Soymilk, chocolate, with added calcium, vitamins A and D	14%	22%	64%

Macro Nutrients

	Cooked Tempeh	Soymilk, chocolate, with added calcium, vitamins A and D	Recommended Dietary Allowance
Energy	67.2% 1950kcal	21.7% 630kcal	2900kcal per day for Men 19-50 years
Fat	117% 114g	15.8% 15.3g	97g per day for Men 19-50 years
Saturated Fat	106% 34g	7.5% 2.4g	32g per day for Men 19-50 years
Omega 3	75% 1.2g	47% 0.75g	1.6g per day for Men 19-50 years
Omega 6	148% 25g	34.4% 5.84g	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	76.5% 100g	130g per day for Men 19-50 years
Sugars	37.2% 27g	108% 78.6g	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	10.5% 4g	38g per day for Men 19-50 years
Protein	356% 199g	40.4% 22.6g	56g per day for Men 19-50 years

Vitamins

	Cooked Tempeh	Soymilk, chocolate, with added calcium, vitamins A and D	Recommended Dietary Allowance
Vitamin A	0% 0μg	77.8% 700μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	45% 0.54mg	18.3% 0.22mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	275% 3.57mg	202% 2.62mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	133% 21.4mg	32% 5.13mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	91% 4.53mg	18% 0.89mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	153% 2mg	59.2% 0.77mg	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	27.5% 110μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	58.3% 1.4μg	292% 7μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	19% 17mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	66.7% 400IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	26.7% 4mg	7.33% 1.1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	161% 193μg	25% 30μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Tempeh	Soymilk, chocolate, with added calcium, vitamins A and D	Recommended Dietary Allowance
Calcium	96% 960mg	126% 1260mg	1000mg per day for Men 19-50 years
Copper	600% 5.4mg	229% 2.06mg	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	60% 4.8mg	8mg per day for Men 19-50 years
Magnesium	183% 770mg	35.7% 150mg	420mg per day for Men 19-50 years
Manganese	559% 13mg	NA	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	73% 510mg	700mg per day for Men 19-50 years
Potassium	118% 4010mg	42% 1430mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	87.3% 48μg	55μg per day for Men 19-50 years
Sodium	9.33% 140mg	35.3% 530mg	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	23% 856g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Tempeh VS Soymilk, chocolate, with added calcium, vitamins A and D per 1 kg

Compare the macro and micronutrient content in 1 kg of Cooked Tempeh versus 1 kg of Soymilk, chocolate, with added calcium, vitamins A and D to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Cooked Tempeh vs Soymilk, chocolate, with added calcium, vitamins A and D:

• 1 kilogram of Cooked Tempeh has 2.5 times more Vitamin B1, 1.4 times more Vitamin B2, 4.2 times more Vitamin B3, 5.1 times more Vitamin B5, 2.6 times more Vitamin B6, 1.9 times more Vitamin B9, 3.6 times more Vitamin E and 6.4 times more Vitamin K than Soymilk, chocolate, with added calcium, vitamins A and D.
• While 1 kg of Soymilk, chocolate, with added calcium, vitamins A and D contains more Vitamin A, 5 times more Vitamin B12 and more Vitamin D than Cooked Tempeh.
• 1 kilogram of Cooked Tempeh have insufficient amounts of Vitamin A and Vitamin D
• 1 kilogram of Soymilk, chocolate, with added calcium, vitamins A and D have insufficient amounts of Vitamin B1, Vitamin B5 and Vitamin E
• Both Cooked Tempeh as well as Soymilk, chocolate, with added calcium, vitamins A and D have insufficient amounts of Vitamin C in one kilogram.

Comparing minerals per 1 kilogram for Cooked Tempeh vs Soymilk, chocolate, with added calcium, vitamins A and D:

• 1 kilogram of Cooked Tempeh has 2.6 times more Copper, 4.4 times more Iron, 5.1 times more Magnesium, 5 times more Phosphorus, 2.8 times more Potassium and 4.6 times more Zinc than Soymilk, chocolate, with added calcium, vitamins A and D.
• While 1 kg of Soymilk, chocolate, with added calcium, vitamins A and D contains 1.3 times more Calcium, more Selenium, 3.8 times more Sodium and 1.4 times more Water 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 3.1 times more Energy, 7.4 times more Fat, 14.2 times more Saturated Fat, 1.6 times more Omega 3, 4.3 times more Omega 6, 9.3 times more Fiber and 8.8 times more Protein than Soymilk, chocolate, with added calcium, vitamins A and D.
• While 1 kg of Soymilk, chocolate, with added calcium, vitamins A and D contains 1.3 times more Carbohydrate and 2.9 times more Sugars than Cooked Tempeh.
• 1 kilogram of Soymilk, chocolate, with added calcium, vitamins A and D provide inadequate amounts of Fiber