Comparing Nutrients in 1 pound California Red Kidney Beans VS Cooked Tempeh

Macros Ratio

	Protein	Fat	Carbs
California Red Kidney Beans	29%	1%	70%
Cooked Tempeh	37%	48%	15%

Macro Nutrients

	California Red Kidney Beans	Cooked Tempeh	Recommended Dietary Allowance
Energy	51.6% 1497kcal	30.5% 885kcal	2900kcal per day for Men 19-50 years
Fat	1.17% 1.13g	53.2% 51.6g	97g per day for Men 19-50 years
Saturated Fat	0.51% 0.16g	48% 15.4g	32g per day for Men 19-50 years
Omega 3	24% 0.38g	34% 0.54g	1.6g per day for Men 19-50 years
Omega 6	1.44% 0.24g	67% 11.4g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	209% 271g	26.6% 34.6g	130g per day for Men 19-50 years
Sugars	NA	17% 12.2g	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	297% 113g	44% 16.8g	38g per day for Men 19-50 years
Protein	197% 111g	161% 90g	56g per day for Men 19-50 years

Vitamins

	California Red Kidney Beans	Cooked Tempeh	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	200% 2.4mg	20.4% 0.24mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	76.4% 0.99mg	125% 1.6mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	58.4% 9.34mg	60.5% 9.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	70.8% 3.54mg	41% 2.05mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	139% 1.8mg	69.4% 0.9mg	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	447% 1787μg	24% 95μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	26.5% 0.64μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	22.7% 20.4mg	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	NA	12% 1.8mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	73% 87.5μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	California Red Kidney Beans	Cooked Tempeh	Recommended Dietary Allowance
Calcium	88.5% 885mg	43.5% 435mg	1000mg per day for Men 19-50 years
Copper	554% 5mg	272% 2.45mg	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	530% 42.4mg	121% 9.66mg	8mg per day for Men 19-50 years
Magnesium	173% 726mg	83% 349mg	420mg per day for Men 19-50 years
Manganese	197% 4.54mg	253% 5.83mg	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	262% 1837mg	164% 1148mg	700mg per day for Men 19-50 years
Potassium	199% 6759mg	53.5% 1819mg	3400mg per day for Men 19-50 years
Selenium	26.4% 14.5μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	3.33% 50mg	4.23% 63.5mg	1500mg per day for Men 19-50 years
Zinc	105% 11.6mg	64.7% 7.12mg	11mg per day for Men 19-50 years
Water	1.44% 53.3g	7.3% 270g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of California Red Kidney Beans vs Cooked Tempeh:

• Raw California Red Kidney Beans have 9.8 times more Vitamin B1, 1.7 times more Vitamin B5, 2 times more Vitamin B6, 18.8 times more Vitamin B9 and more Vitamin C than Cooked Tempeh.
• While Cooked Tempeh contains 1.6 times more Vitamin B2 and more Vitamin B12 than Raw California Red Kidney Beans.
• Both Raw California Red Kidney Beans and Cooked Tempeh have similar amounts of Vitamin B3 per 1 lb.
• Both Raw California Red Kidney Beans as well as Cooked Tempeh have insufficient amounts of Vitamin A and Vitamin D in 1 lb.

Comparing minerals per 1 pound for California Red Kidney Beans vs Cooked Tempeh:

• Raw California Red Kidney Beans have 2 times more Calcium, 2 times more Copper, 4.4 times more Iron, 2.1 times more Magnesium, 1.6 times more Phosphorus, 3.7 times more Potassium, more Selenium and 1.6 times more Zinc than Cooked Tempeh.
• While Cooked Tempeh contains 1.3 times more Manganese and 5.1 times more Water than Raw California Red Kidney Beans.

Comparison of macro-nutrients per 1 pound:

• Raw California Red Kidney Beans have 1.7 times more Energy, 7.8 times more Carbohydrate, 6.7 times more Fiber and 1.2 times more Protein than Cooked Tempeh.
• While Cooked Tempeh contains 45.5 times more Fat, 94.4 times more Saturated Fat, 1.4 times more Omega 3 and 46.6 times more Omega 6 than Raw California Red Kidney Beans.
• Both Raw California Red Kidney Beans as well as Cooked Tempeh have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.