Comparing Nutrients in 1 kilogram Stewed Canned Tomatoes VS Cooked Tempeh

Macros Ratio

	Protein	Fat	Carbs
Stewed Canned Tomatoes	12%	6%	82%
Cooked Tempeh	37%	48%	15%

Macro Nutrients

	Stewed Canned Tomatoes	Cooked Tempeh	Recommended Dietary Allowance
Energy	8.97% 260kcal	67.2% 1950kcal	2900kcal per day for Men 19-50 years
Fat	1.96% 1.9g	117% 114g	97g per day for Men 19-50 years
Saturated Fat	0.81% 0.26g	106% 34g	32g per day for Men 19-50 years
Omega 3	1.88% 0.03g	75% 1.2g	1.6g per day for Men 19-50 years
Omega 6	4.35% 0.74g	148% 25g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	47.6% 62g	58.6% 76.2g	130g per day for Men 19-50 years
Sugars	48.6% 35.2g	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	26% 19g	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	% 16.3g	NA	g per day for Men 19-50 years
Sucrose	% 0.2g	NA	g per day for Men 19-50 years
Fiber	26.3% 10g	97% 37g	38g per day for Men 19-50 years
Protein	16.3% 9.1g	356% 199g	56g per day for Men 19-50 years

Vitamins

	Stewed Canned Tomatoes	Cooked Tempeh	Recommended Dietary Allowance
Vitamin A	10% 90μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	38.3% 0.46mg	45% 0.54mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	27% 0.35mg	275% 3.57mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	44.6% 7.14mg	133% 21.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	22.8% 1.14mg	91% 4.53mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	13% 0.17mg	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	12.5% 50μg	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	87.8% 79mg	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	55.3% 8.3mg	26.7% 4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	20% 24μg	161% 193μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Stewed Canned Tomatoes	Cooked Tempeh	Recommended Dietary Allowance
Calcium	34% 340mg	96% 960mg	1000mg per day for Men 19-50 years
Copper	124% 1.12mg	600% 5.4mg	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	166% 13.3mg	266% 21.3mg	8mg per day for Men 19-50 years
Magnesium	28.6% 120mg	183% 770mg	420mg per day for Men 19-50 years
Manganese	25.7% 0.59mg	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	28.6% 200mg	361% 2530mg	700mg per day for Men 19-50 years
Potassium	61% 2070mg	118% 4010mg	3400mg per day for Men 19-50 years
Selenium	11% 6μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	147% 2210mg	9.33% 140mg	1500mg per day for Men 19-50 years
Zinc	15.5% 1.7mg	143% 15.7mg	11mg per day for Men 19-50 years
Water	24.7% 915g	16% 596g	3700g per day for Men 19-50 years

Nutrient Comparison: Stewed Canned Tomatoes VS Cooked Tempeh per 1 kg

Compare the macro and micronutrient content in 1 kg of Stewed Canned Tomatoes 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 Stewed Canned Tomatoes vs Cooked Tempeh:

• 1 kilogram of Stewed Canned Tomatoes has more Vitamin C and 2.1 times more Vitamin E than Cooked Tempeh.
• While 1 kg of Cooked Tempeh contains 10.2 times more Vitamin B2, 3 times more Vitamin B3, 4 times more Vitamin B5, 11.7 times more Vitamin B6, 4.2 times more Vitamin B9, more Vitamin B12 and 8 times more Vitamin K than Stewed Canned Ripe Red Tomatoes.
• Both Stewed Canned Tomatoes and Cooked Tempeh provide similar amounts of Vitamin B1 per one kilogram.
• 1 kilogram of Stewed Canned Tomatoes have insufficient amounts of Vitamin B6, Vitamin B9 and Vitamin B12
• 1 kilogram of Cooked Tempeh have insufficient amounts of Vitamin C
• Both Stewed Canned Ripe Red Tomatoes as well as Cooked Tempeh have insufficient amounts of Vitamin A and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Stewed Canned Tomatoes vs Cooked Tempeh:

• 1 kilogram of Stewed Canned Tomatoes has 15.8 times more Sodium and 1.5 times more Water than Cooked Tempeh.
• While 1 kg of Cooked Tempeh contains 2.8 times more Calcium, 4.8 times more Copper, 1.6 times more Iron, 6.4 times more Magnesium, 21.8 times more Manganese, 12.7 times more Phosphorus, 1.9 times more Potassium and 9.2 times more Zinc than Stewed Canned Ripe Red Tomatoes.
• 1 kilogram of Stewed Canned Tomatoes lack sufficient amounts of Zinc
• Both Stewed Canned Ripe Red Tomatoes as well as Cooked Tempeh lack sufficient amounts of Selenium in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Stewed Canned Tomatoes has 1.3 times more Sugars than Cooked Tempeh.
• While 1 kg of Cooked Tempeh contains 7.5 times more Energy, 59.9 times more Fat, 130.8 times more Saturated Fat, 40 times more Omega 3, 34 times more Omega 6, 3.7 times more Fiber and 21.9 times more Protein than Stewed Canned Ripe Red Tomatoes.
• Both Stewed Canned Tomatoes and Cooked Tempeh offer comparable quantities of Carbohydrate per one kilogram.
• 1 kilogram of Stewed Canned Tomatoes provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein