Comparing Nutrients in 1 kilogram Cooked Tempeh VS Tomatoes

Macros Ratio

	Protein	Fat	Carbs
Cooked Tempeh	37%	48%	15%
Tomatoes	17%	9%	74%

Macro Nutrients

	Cooked Tempeh	Tomatoes	Recommended Dietary Allowance
Energy	67.2% 1950kcal	6.2% 180kcal	2900kcal per day for Men 19-50 years
Fat	117% 114g	2.06% 2g	97g per day for Men 19-50 years
Saturated Fat	106% 34g	0.88% 0.28g	32g per day for Men 19-50 years
Omega 3	75% 1.2g	1.88% 0.03g	1.6g per day for Men 19-50 years
Omega 6	148% 25g	4.7% 0.8g	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	30% 39g	130g per day for Men 19-50 years
Sugars	37.2% 27g	36.3% 26.3g	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	19% 13.7g	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	% 12.5g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	97% 37g	31.6% 12g	38g per day for Men 19-50 years
Protein	356% 199g	15.7% 8.8g	56g per day for Men 19-50 years

Vitamins

	Cooked Tempeh	Tomatoes	Recommended Dietary Allowance
Vitamin A	0% 0μg	46.7% 420μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	45% 0.54mg	31% 0.37mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	275% 3.57mg	14.6% 0.19mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	133% 21.4mg	37% 5.94mg	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	61.5% 0.8mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	15.6% 4.7μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	52.5% 210μg	37.5% 150μg	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	152% 137mg	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	36% 5.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	161% 193μg	66% 79μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Tempeh	Tomatoes	Recommended Dietary Allowance
Calcium	96% 960mg	10% 100mg	1000mg per day for Men 19-50 years
Copper	600% 5.4mg	65.6% 0.59mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.58% 23μg	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	33.8% 2.7mg	8mg per day for Men 19-50 years
Magnesium	183% 770mg	26% 110mg	420mg per day for Men 19-50 years
Manganese	559% 13mg	49.6% 1.14mg	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	34.3% 240mg	700mg per day for Men 19-50 years
Potassium	118% 4010mg	69.7% 2370mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	9.33% 140mg	3.33% 50mg	1500mg per day for Men 19-50 years
Zinc	143% 15.7mg	15.5% 1.7mg	11mg per day for Men 19-50 years
Water	16% 596g	25.5% 945g	3700g per day for Men 19-50 years

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

• Cooked Tempeh has 1.5 times more Vitamin B1, 18.8 times more Vitamin B2, 3.6 times more Vitamin B3, 5.1 times more Vitamin B5, 2.5 times more Vitamin B6, 1.4 times more Vitamin B9, more Vitamin B12 and 2.4 times more Vitamin K than Raw Ripe Red Tomatoes.
• While Raw Ripe Red Tomatoes contain more Vitamin A, more Vitamin C and 1.4 times more Vitamin E than Cooked Tempeh.
• Both Cooked Tempeh as well as Raw Ripe Red Tomatoes have insufficient amounts of Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Cooked Tempeh vs Tomatoes:

• Cooked Tempeh has 9.6 times more Calcium, 9.2 times more Copper, 7.9 times more Iron, 7 times more Magnesium, 11.3 times more Manganese, 10.5 times more Phosphorus, 1.7 times more Potassium and 9.2 times more Zinc than Raw Ripe Red Tomatoes.
• While Raw Ripe Red Tomatoes contain 1.6 times more Water than Cooked Tempeh.
• Both Cooked Tempeh as well as Raw Ripe Red Tomatoes have insufficient amounts of Selenium in 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Cooked Tempeh has 10.8 times more Energy, 56.9 times more Fat, 121.4 times more Saturated Fat, 40 times more Omega 3, 31.5 times more Omega 6, 2 times more Carbohydrate, 3.1 times more Fiber and 22.6 times more Protein than Raw Ripe Red Tomatoes.
• Both Cooked Tempeh and Raw Ripe Red Tomatoes have similar amounts of Sugars per 1 kg.
• Both Cooked Tempeh as well as Raw Ripe Red Tomatoes have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.