Comparing Nutrients in 1 kilogram Cooked Tempeh VS Vitasoy USA, Vitasoy Organic Creamy Original Soymilk

Macros Ratio

	Protein	Fat	Carbs
Cooked Tempeh	37%	48%	15%
Vitasoy USA, Vitasoy Organic Creamy Original Soymilk	26%	33%	41%

Macro Nutrients

	Cooked Tempeh	Vitasoy USA, Vitasoy Organic Creamy Original Soymilk	Recommended Dietary Allowance
Energy	67.2% 1950kcal	15% 440kcal	2900kcal per day for Men 19-50 years
Fat	117% 114g	16.5% 16g	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	34.6% 45g	130g per day for Men 19-50 years
Sugars	37.2% 27g	27.6% 20g	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	51.8% 29g	56g per day for Men 19-50 years

Vitamins

	Cooked Tempeh	Vitasoy USA, Vitasoy Organic Creamy Original Soymilk	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	50% 0.6mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	275% 3.57mg	115% 1.5mg	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	45% 180μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	58.3% 1.4μg	163% 3.9μg	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	58.3% 350IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	26.7% 4mg	NA	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, Vitasoy Organic Creamy Original Soymilk	Recommended Dietary Allowance
Calcium	96% 960mg	127% 1270mg	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	50% 4mg	8mg per day for Men 19-50 years
Magnesium	183% 770mg	38% 160mg	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	NA	700mg per day for Men 19-50 years
Potassium	118% 4010mg	38.5% 1310mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	NA	55μg per day for Men 19-50 years
Sodium	9.33% 140mg	44% 660mg	1500mg per day for Men 19-50 years
Zinc	143% 15.7mg	33.6% 3.7mg	11mg per day for Men 19-50 years
Water	16% 596g	24.4% 903g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Tempeh VS Vitasoy USA, Vitasoy Organic Creamy Original Soymilk per 1 kg

Compare the macro and micronutrient content in 1 kg of Cooked Tempeh versus 1 kg of Vitasoy USA, Vitasoy Organic Creamy Original Soymilk to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Cooked Tempeh vs Vitasoy USA, Vitasoy Organic Creamy Original Soymilk:

• 1 kilogram of Cooked Tempeh has 2.4 times more Vitamin B2 than Vitasoy USA, Vitasoy Organic Creamy Original Soymilk.
• While 1 kg of Vitasoy USA, Vitasoy Organic Creamy Original Soymilk contains 2.8 times more Vitamin B12 and more Vitamin D than Cooked Tempeh.
• Both Cooked Tempeh and Vitasoy USA, Vitasoy Organic Creamy Original Soymilk provide similar amounts of Vitamin B1 and Vitamin B9 per one kilogram.
• 1 kilogram of Cooked Tempeh have insufficient amounts of Vitamin D

Comparing minerals per 1 kilogram for Cooked Tempeh vs Vitasoy USA, Vitasoy Organic Creamy Original Soymilk:

• 1 kilogram of Cooked Tempeh has 5.3 times more Iron, 4.8 times more Magnesium, 3.1 times more Potassium and 4.2 times more Zinc than Vitasoy USA, Vitasoy Organic Creamy Original Soymilk.
• While 1 kg of Vitasoy USA, Vitasoy Organic Creamy Original Soymilk contains 1.3 times more Calcium, 4.7 times more Sodium and 1.5 times more Water than Cooked Tempeh.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Cooked Tempeh has 4.4 times more Energy, 7.1 times more Fat, 17 times more Saturated Fat, 1.7 times more Carbohydrate, 1.4 times more Sugars, 9.3 times more Fiber and 6.9 times more Protein than Vitasoy USA, Vitasoy Organic Creamy Original Soymilk.
• 1 kilogram of Vitasoy USA, Vitasoy Organic Creamy Original Soymilk provide inadequate amounts of Energy and Fiber