Comparing Nutrients in 1 kilogram Cooked Tempeh VS Tomato Puree

Macros Ratio

	Protein	Fat	Carbs
Cooked Tempeh	37%	48%	15%
Tomato Puree	15%	4%	81%

Macro Nutrients

	Cooked Tempeh	Tomato Puree	Recommended Dietary Allowance
Energy	67.2% 1950kcal	13% 380kcal	2900kcal per day for Men 19-50 years
Fat	117% 114g	2.16% 2.1g	97g per day for Men 19-50 years
Saturated Fat	106% 34g	0.91% 0.29g	32g per day for Men 19-50 years
Omega 3	75% 1.2g	2.5% 0.04g	1.6g per day for Men 19-50 years
Omega 6	148% 25g	4.82% 0.82g	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	69% 89.8g	130g per day for Men 19-50 years
Sugars	37.2% 27g	66.6% 48.3g	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	33% 24g	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	% 24.5g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	97% 37g	50% 19g	38g per day for Men 19-50 years
Protein	356% 199g	29.5% 16.5g	56g per day for Men 19-50 years

Vitamins

	Cooked Tempeh	Tomato Puree	Recommended Dietary Allowance
Vitamin A	0% 0μg	29% 260μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	45% 0.54mg	21% 0.25mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	275% 3.57mg	61.5% 0.8mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	133% 21.4mg	92% 14.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	91% 4.53mg	88% 4.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	153% 2mg	97% 1.26mg	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	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	118% 106mg	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	131% 19.7mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	161% 193μg	28.3% 34μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Tempeh	Tomato Puree	Recommended Dietary Allowance
Calcium	96% 960mg	18% 180mg	1000mg per day for Men 19-50 years
Copper	600% 5.4mg	319% 2.87mg	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	223% 18mg	8mg per day for Men 19-50 years
Magnesium	183% 770mg	54.8% 230mg	420mg per day for Men 19-50 years
Manganese	559% 13mg	73.5% 1.7mg	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	57% 400mg	700mg per day for Men 19-50 years
Potassium	118% 4010mg	129% 4390mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	12.7% 7μg	55μg per day for Men 19-50 years
Sodium	9.33% 140mg	18.7% 280mg	1500mg per day for Men 19-50 years
Zinc	143% 15.7mg	32.7% 3.6mg	11mg per day for Men 19-50 years
Water	16% 596g	23.8% 879g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Tempeh VS Tomato Puree per 1 kg

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

Lets compare vitamin content per 1 kilogram of Cooked Tempeh vs Tomato Puree:

• 1 kilogram of Cooked Tempeh has 2.2 times more Vitamin B1, 4.5 times more Vitamin B2, 1.5 times more Vitamin B3, 1.6 times more Vitamin B6, 1.9 times more Vitamin B9, more Vitamin B12 and 5.7 times more Vitamin K than Tomato Puree.
• While 1 kg of Canned Tomato Puree contains more Vitamin A, more Vitamin C and 4.9 times more Vitamin E than Cooked Tempeh.
• Both Cooked Tempeh and Tomato Puree provide similar amounts of Vitamin B5 per one kilogram.
• 1 kilogram of Cooked Tempeh have insufficient amounts of Vitamin A and Vitamin C
• 1 kilogram of Tomato Puree have insufficient amounts of Vitamin B12
• Both Cooked Tempeh as well as Canned Tomato Puree have insufficient amounts of Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Cooked Tempeh vs Tomato Puree:

• 1 kilogram of Cooked Tempeh has 5.3 times more Calcium, 1.9 times more Copper, 3.3 times more Magnesium, 7.6 times more Manganese, 6.3 times more Phosphorus and 4.4 times more Zinc than Tomato Puree.
• While 1 kg of Canned Tomato Puree contains 1.5 times more Water than Cooked Tempeh.
• Both Cooked Tempeh and Tomato Puree contain similar levels of Iron and Potassium per one kilogram.
• 1 kilogram of Tomato Puree lack sufficient amounts of Calcium
• Both Cooked Tempeh as well as Canned Tomato Puree lack sufficient amounts of Selenium in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Cooked Tempeh has 5.1 times more Energy, 54.2 times more Fat, 117.2 times more Saturated Fat, 30 times more Omega 3, 30.7 times more Omega 6, 1.9 times more Fiber and 12.1 times more Protein than Tomato Puree.
• While 1 kg of Canned Tomato Puree contains 1.8 times more Sugars than Cooked Tempeh.
• Both Cooked Tempeh and Tomato Puree offer comparable quantities of Carbohydrate per one kilogram.
• 1 kilogram of Tomato Puree provide inadequate amounts of Energy, Omega 3 and Omega 6