Comparing Nutrients in 1 pound Royal Red Kidney Beans VS Tempeh

Macros Ratio

	Protein	Fat	Carbs
Royal Red Kidney Beans	30%	1%	69%
Tempeh	39%	47%	14%

Macro Nutrients

	Royal Red Kidney Beans	Tempeh	Recommended Dietary Allowance
Energy	51.5% 1492kcal	30% 871kcal	2900kcal per day for Men 19-50 years
Fat	2.1% 2.04g	50.5% 49g	97g per day for Men 19-50 years
Saturated Fat	0.92% 0.29g	36% 11.5g	32g per day for Men 19-50 years
Omega 3	43% 0.69g	70.3% 1.12g	1.6g per day for Men 19-50 years
Omega 6	2.6% 0.44g	108% 18.4g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	204% 265g	26.7% 34.7g	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	205% 115g	164% 92g	56g per day for Men 19-50 years

Vitamins

	Royal Red Kidney Beans	Tempeh	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	147% 1.77mg	29.5% 0.35mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	83.7% 1.1mg	125% 1.62mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	59.7% 9.55mg	75% 12mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	70.7% 3.53mg	25.2% 1.26mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	138% 1.8mg	75% 0.98mg	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	446% 1783μg	27.2% 109μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	15% 0.36μg	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

	Royal Red Kidney Beans	Tempeh	Recommended Dietary Allowance
Calcium	59.4% 594mg	50.3% 503mg	1000mg per day for Men 19-50 years
Copper	504% 4.54mg	282% 2.54mg	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	493% 39.5mg	153% 12.2mg	8mg per day for Men 19-50 years
Magnesium	149% 626mg	87.5% 367mg	420mg per day for Men 19-50 years
Manganese	219% 5.03mg	256% 5.9mg	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	263% 1842mg	172% 1207mg	700mg per day for Men 19-50 years
Potassium	180% 6105mg	55% 1869mg	3400mg per day for Men 19-50 years
Selenium	26.4% 14.5μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	3.93% 59mg	2.72% 41mg	1500mg per day for Men 19-50 years
Zinc	110% 12mg	47% 5.17mg	11mg per day for Men 19-50 years
Water	1.46% 54g	7.3% 271g	3700g per day for Men 19-50 years

Nutrient Comparison: Royal Red Kidney Beans VS Tempeh per 1 lb

Compare the macro and micronutrient content in 1 lb of Royal Red Kidney Beans versus 1 lb of Tempeh to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 1 pound of Royal Red Kidney Beans has 5 times more Vitamin B1, 2.8 times more Vitamin B5, 1.8 times more Vitamin B6, 16.4 times more Vitamin B9 and more Vitamin C than Tempeh.
• While 1 lb of Tempeh contains 1.5 times more Vitamin B2, 1.3 times more Vitamin B3 and more Vitamin B12 than Raw Royal Red Kidney Beans.
• 1 pound of Royal Red Kidney Beans have insufficient amounts of Vitamin B12
• 1 pound of Tempeh have insufficient amounts of Vitamin C
• Both Raw Royal Red Kidney Beans as well as Tempeh have insufficient amounts of Vitamin A and Vitamin D in one pound.

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

• 1 pound of Royal Red Kidney Beans has 1.8 times more Copper, 3.2 times more Iron, 1.7 times more Magnesium, 1.5 times more Phosphorus, 3.3 times more Potassium, more Selenium and 2.3 times more Zinc than Tempeh.
• Both Royal Red Kidney Beans and Tempeh contain similar levels of Calcium and Manganese per one pound.
• 1 pound of Tempeh lack sufficient amounts of Selenium

Comparison of macro-nutrients per 1 pound:

• 1 pound of Royal Red Kidney Beans has 1.7 times more Energy, 7.6 times more Carbohydrate, 6.7 times more Fiber and 1.2 times more Protein than Tempeh.
• While 1 lb of Tempeh contains 24 times more Fat, 39.1 times more Saturated Fat, 1.6 times more Omega 3 and 41.8 times more Omega 6 than Raw Royal Red Kidney Beans.
• 1 pound of Royal Red Kidney Beans provide inadequate amounts of Omega 6