Comparing Nutrients in 1 kilogram Cooked Tempeh VS Vitasoy USA, Nasoya Lite Firm Tofu

Macros Ratio

	Protein	Fat	Carbs
Cooked Tempeh	37%	48%	15%
Vitasoy USA, Nasoya Lite Firm Tofu	62%	28%	10%

Macro Nutrients

	Cooked Tempeh	Vitasoy USA, Nasoya Lite Firm Tofu	Recommended Dietary Allowance
Energy	67.2% 1950kcal	18.6% 540kcal	2900kcal per day for Men 19-50 years
Fat	117% 114g	17.5% 17g	97g per day for Men 19-50 years
Saturated Fat	106% 34g	6.25% 2g	32g per day for Men 19-50 years
Omega 3	75% 1.2g	NA	1.6g per day for Men 19-50 years
Omega 6	148% 25g	NA	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	10% 13g	130g per day for Men 19-50 years
Sugars	37.2% 27g	2.76% 2g	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	15.8% 6g	38g per day for Men 19-50 years
Protein	356% 199g	148% 83g	56g per day for Men 19-50 years

Vitamins

	Cooked Tempeh	Vitasoy USA, Nasoya Lite Firm Tofu	Recommended Dietary Allowance
Vitamin A	0% 0μg	106% 950μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	45% 0.54mg	NA	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	275% 3.57mg	NA	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	133% 21.4mg	NA	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	91% 4.53mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	153% 2mg	NA	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	NA	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	58.3% 1.4μg	983% 23.6μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	NA	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	262% 1570IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	26.7% 4mg	348% 52.2mg	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	Vitasoy USA, Nasoya Lite Firm Tofu	Recommended Dietary Allowance
Calcium	96% 960mg	184% 1840mg	1000mg per day for Men 19-50 years
Copper	600% 5.4mg	NA	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	200% 16mg	8mg per day for Men 19-50 years
Magnesium	183% 770mg	NA	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	259% 1810mg	700mg per day for Men 19-50 years
Potassium	118% 4010mg	NA	3400mg per day for Men 19-50 years
Selenium	0% 0μg	NA	55μg per day for Men 19-50 years
Sodium	9.33% 140mg	22.7% 340mg	1500mg per day for Men 19-50 years
Zinc	143% 15.7mg	NA	11mg per day for Men 19-50 years
Water	16% 596g	23.5% 871g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Cooked Tempeh vs Vitasoy USA, Nasoya Lite Firm Tofu:

• Vitasoy USA, Nasoya Lite Firm Tofu contains more Vitamin A, 16.9 times more Vitamin B12, more Vitamin D and 13.1 times more Vitamin E than Cooked Tempeh.

Comparing minerals per 1 kilogram for Cooked Tempeh vs Vitasoy USA, Nasoya Lite Firm Tofu:

• Cooked Tempeh has 1.3 times more Iron and 1.4 times more Phosphorus than Vitasoy USA, Nasoya Lite Firm Tofu.
• While Vitasoy USA, Nasoya Lite Firm Tofu contains 1.9 times more Calcium, 2.4 times more Sodium and 1.5 times more Water than Cooked Tempeh.

Comparison of macro-nutrients per 1 kilogram:

• Cooked Tempeh has 3.6 times more Energy, 6.7 times more Fat, 17 times more Saturated Fat, 5.9 times more Carbohydrate, 13.5 times more Sugars, 6.2 times more Fiber and 2.4 times more Protein than Vitasoy USA, Nasoya Lite Firm Tofu.
• Both Cooked Tempeh as well as Vitasoy USA, Nasoya Lite Firm Tofu have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.