Comparing Nutrients in 1 kilogram Tomato Paste VS Tempeh

Macros Ratio

	Protein	Fat	Carbs
Tomato Paste	18%	4%	78%
Tempeh	39%	47%	14%

Macro Nutrients

	Tomato Paste	Tempeh	Recommended Dietary Allowance
Energy	28.3% 820kcal	66.2% 1920kcal	2900kcal per day for Men 19-50 years
Fat	4.85% 4.7g	111% 108g	97g per day for Men 19-50 years
Saturated Fat	3.13% 1g	79.3% 25.4g	32g per day for Men 19-50 years
Omega 3	4.38% 0.07g	155% 2.48g	1.6g per day for Men 19-50 years
Omega 6	8.94% 1.52g	238% 40.5g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	145% 189g	58.8% 76.4g	130g per day for Men 19-50 years
Sugars	168% 122g	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	80.7% 58.5g	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	% 57.5g	NA	g per day for Men 19-50 years
Sucrose	% 3g	NA	g per day for Men 19-50 years
Fiber	108% 41g	97% 37g	38g per day for Men 19-50 years
Protein	77% 43.2g	362% 203g	56g per day for Men 19-50 years

Vitamins

	Tomato Paste	Tempeh	Recommended Dietary Allowance
Vitamin A	84.4% 760μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	50% 0.6mg	65% 0.78mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	118% 1.53mg	275% 3.58mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	192% 30.8mg	165% 26.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	28.4% 1.42mg	55.6% 2.78mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	166% 2.16mg	165% 2.15mg	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	30% 120μg	60% 240μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	33.3% 0.8μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	243% 219mg	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	287% 43mg	26.7% 4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	95% 114μg	161% 193μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tomato Paste	Tempeh	Recommended Dietary Allowance
Calcium	36% 360mg	111% 1110mg	1000mg per day for Men 19-50 years
Copper	406% 3.65mg	622% 5.6mg	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	373% 30mg	338% 27mg	8mg per day for Men 19-50 years
Magnesium	100% 420mg	193% 810mg	420mg per day for Men 19-50 years
Manganese	131% 3.02mg	565% 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	119% 830mg	380% 2660mg	700mg per day for Men 19-50 years
Potassium	298% 10140mg	121% 4120mg	3400mg per day for Men 19-50 years
Selenium	96% 53μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	39.3% 590mg	6% 90mg	1500mg per day for Men 19-50 years
Zinc	57.3% 6.3mg	104% 11.4mg	11mg per day for Men 19-50 years
Water	20% 735g	16% 597g	3700g per day for Men 19-50 years

Nutrient Comparison: Tomato Paste VS Tempeh per 1 kg

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

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

• 1 kilogram of Tomato Paste has more Vitamin A, more Vitamin C and 10.8 times more Vitamin E than Tempeh.
• While 1 kg of Tempeh contains 1.3 times more Vitamin B1, 2.3 times more Vitamin B2, 2 times more Vitamin B5, 2 times more Vitamin B9, more Vitamin B12 and 1.7 times more Vitamin K than Canned Tomato Paste.
• Both Tomato Paste and Tempeh provide similar amounts of Vitamin B3 and Vitamin B6 per one kilogram.
• 1 kilogram of Tomato Paste have insufficient amounts of Vitamin B12
• 1 kilogram of Tempeh have insufficient amounts of Vitamin A and Vitamin C
• Both Canned Tomato Paste as well as Tempeh have insufficient amounts of Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Tomato Paste vs Tempeh:

• 1 kilogram of Tomato Paste has 2.5 times more Potassium, more Selenium and 6.6 times more Sodium than Tempeh.
• While 1 kg of Tempeh contains 3.1 times more Calcium, 1.5 times more Copper, 1.9 times more Magnesium, 4.3 times more Manganese, 3.2 times more Phosphorus and 1.8 times more Zinc than Canned Tomato Paste.
• Both Tomato Paste and Tempeh contain similar levels of Iron per one kilogram.
• 1 kilogram of Tempeh lack sufficient amounts of Selenium

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Tomato Paste has 2.5 times more Carbohydrate and 4.5 times more Sugars than Tempeh.
• While 1 kg of Tempeh contains 2.3 times more Energy, 23 times more Fat, 25.4 times more Saturated Fat, 35.4 times more Omega 3, 26.7 times more Omega 6 and 4.7 times more Protein than Canned Tomato Paste.
• Both Tomato Paste and Tempeh offer comparable quantities of Fiber per one kilogram.
• 1 kilogram of Tomato Paste provide inadequate amounts of Omega 3 and Omega 6