Comparing Nutrients in 1 kilogram Tomato Juice with Salt VS Cooked Tempeh

Macros Ratio

	Protein	Fat	Carbs
Tomato Juice with Salt	17%	13%	70%
Cooked Tempeh	37%	48%	15%

Macro Nutrients

	Tomato Juice with Salt	Cooked Tempeh	Recommended Dietary Allowance
Energy	5.86% 170kcal	67.2% 1950kcal	2900kcal per day for Men 19-50 years
Fat	3% 2.9g	117% 114g	97g per day for Men 19-50 years
Saturated Fat	0.59% 0.19g	106% 34g	32g per day for Men 19-50 years
Omega 3	3.13% 0.05g	75% 1.2g	1.6g per day for Men 19-50 years
Omega 6	1.3% 0.22g	148% 25g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	27% 35.3g	58.6% 76.2g	130g per day for Men 19-50 years
Sugars	35.6% 26g	37.2% 27g	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	18.3% 13.3g	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	% 12.5g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	10.5% 4g	97% 37g	38g per day for Men 19-50 years
Protein	15% 8.5g	356% 199g	56g per day for Men 19-50 years

Vitamins

	Tomato Juice with Salt	Cooked Tempeh	Recommended Dietary Allowance
Vitamin A	25.6% 230μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	83.3% 1mg	45% 0.54mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	60% 0.78mg	275% 3.57mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	42% 6.73mg	133% 21.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	91% 4.53mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	54% 0.7mg	153% 2mg	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	50% 200μg	52.5% 210μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	58.3% 1.4μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	779% 701mg	0% 0mg	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	21.3% 3.2mg	26.7% 4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	19% 23μg	161% 193μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tomato Juice with Salt	Cooked Tempeh	Recommended Dietary Allowance
Calcium	10% 100mg	96% 960mg	1000mg per day for Men 19-50 years
Copper	46.7% 0.42mg	600% 5.4mg	0.9mg per day for Men 19-50 years
Fluoride	1.73% 69μg	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	48.8% 3.9mg	266% 21.3mg	8mg per day for Men 19-50 years
Magnesium	26% 110mg	183% 770mg	420mg per day for Men 19-50 years
Manganese	29.6% 0.68mg	559% 13mg	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	27% 190mg	361% 2530mg	700mg per day for Men 19-50 years
Potassium	64% 2170mg	118% 4010mg	3400mg per day for Men 19-50 years
Selenium	9.1% 5μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	169% 2530mg	9.33% 140mg	1500mg per day for Men 19-50 years
Zinc	10% 1.1mg	143% 15.7mg	11mg per day for Men 19-50 years
Water	25.5% 942g	16% 596g	3700g per day for Men 19-50 years

Nutrient Comparison: Tomato Juice with Salt VS Cooked Tempeh per 1 kg

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

Lets compare vitamin content per 1 kilogram of Tomato Juice with Salt vs Cooked Tempeh:

• 1 kilogram of Tomato Juice with Salt has more Vitamin A, 1.9 times more Vitamin B1 and more Vitamin C than Cooked Tempeh.
• While 1 kg of Cooked Tempeh contains 4.6 times more Vitamin B2, 3.2 times more Vitamin B3, 2.8 times more Vitamin B6, more Vitamin B12, 1.3 times more Vitamin E and 8.4 times more Vitamin K than Canned Tomato Juice with Salt.
• Both Tomato Juice with Salt and Cooked Tempeh provide similar amounts of Vitamin B9 per one kilogram.
• 1 kilogram of Tomato Juice with Salt have insufficient amounts of Vitamin B12 and Vitamin K
• 1 kilogram of Cooked Tempeh have insufficient amounts of Vitamin A and Vitamin C
• Both Canned Tomato Juice with Salt as well as Cooked Tempeh have insufficient amounts of Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Tomato Juice with Salt vs Cooked Tempeh:

• 1 kilogram of Tomato Juice with Salt has 18.1 times more Sodium and 1.6 times more Water than Cooked Tempeh.
• While 1 kg of Cooked Tempeh contains 9.6 times more Calcium, 12.9 times more Copper, 5.5 times more Iron, 7 times more Magnesium, 18.9 times more Manganese, 13.3 times more Phosphorus, 1.8 times more Potassium and 14.3 times more Zinc than Canned Tomato Juice with Salt.
• 1 kilogram of Tomato Juice with Salt lack sufficient amounts of Calcium and Zinc
• Both Canned Tomato Juice with Salt as well as Cooked Tempeh lack sufficient amounts of Selenium in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kg of Cooked Tempeh contains 11.5 times more Energy, 39.2 times more Fat, 178.9 times more Saturated Fat, 24 times more Omega 3, 114.5 times more Omega 6, 2.2 times more Carbohydrate, 9.3 times more Fiber and 23.4 times more Protein than Canned Tomato Juice with Salt.
• Both Tomato Juice with Salt and Cooked Tempeh offer comparable quantities of Sugars per one kilogram.
• 1 kilogram of Tomato Juice with Salt provide inadequate amounts of Energy, Omega 3, Omega 6, Fiber and Protein