Comparing Nutrients in 1 pound Miso VS Tempeh

Macros Ratio

	Protein	Fat	Carbs
Miso	25%	26%	49%
Tempeh	39%	47%	14%

Macro Nutrients

	Miso	Tempeh	Recommended Dietary Allowance
Energy	31% 898kcal	30% 871kcal	2900kcal per day for Men 19-50 years
Fat	28% 27.3g	50.5% 49g	97g per day for Men 19-50 years
Saturated Fat	14.5% 4.65g	36% 11.5g	32g per day for Men 19-50 years
Omega 3	115% 1.84g	70.3% 1.12g	1.6g per day for Men 19-50 years
Omega 6	66% 11.2g	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	88.5% 115g	26.7% 34.7g	130g per day for Men 19-50 years
Sugars	38.8% 28g	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	37.5% 27.2g	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	% 0g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	64.5% 24.5g	44% 16.8g	38g per day for Men 19-50 years
Protein	104% 58g	164% 92g	56g per day for Men 19-50 years

Vitamins

	Miso	Tempeh	Recommended Dietary Allowance
Vitamin A	2% 18μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	37% 0.44mg	29.5% 0.35mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	81.3% 1.06mg	125% 1.62mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	25.7% 4.1mg	75% 12mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	30.6% 1.53mg	25.2% 1.26mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	69.4% 0.9mg	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	21.5% 86μg	27.2% 109μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	15% 0.36μg	15% 0.36μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	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	0.3% 0.045mg	12% 1.8mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	111% 133μg	73% 87.5μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Miso	Tempeh	Recommended Dietary Allowance
Calcium	26% 259mg	50.3% 503mg	1000mg per day for Men 19-50 years
Copper	212% 1.9mg	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	141% 11.3mg	153% 12.2mg	8mg per day for Men 19-50 years
Magnesium	52% 218mg	87.5% 367mg	420mg per day for Men 19-50 years
Manganese	169% 3.9mg	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	103% 721mg	172% 1207mg	700mg per day for Men 19-50 years
Potassium	28% 953mg	55% 1869mg	3400mg per day for Men 19-50 years
Selenium	57.7% 31.8μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	1127% 16910mg	2.72% 41mg	1500mg per day for Men 19-50 years
Zinc	106% 11.6mg	47% 5.17mg	11mg per day for Men 19-50 years
Water	5.27% 195g	7.3% 271g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Miso vs Tempeh:

• Miso has 1.3 times more Vitamin B1, 1.2 times more Vitamin B5 and 1.5 times more Vitamin K than Tempeh.
• While Tempeh contains 1.5 times more Vitamin B2, 2.9 times more Vitamin B3, 1.3 times more Vitamin B9 and 40 times more Vitamin E than Miso.
• Both Miso and Tempeh have similar amounts of Vitamin B6 and Vitamin B12 per 1 lb.
• Both Miso as well as Tempeh have insufficient amounts of Vitamin A, Vitamin C and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Miso vs Tempeh:

• Miso has more Selenium, 414.2 times more Sodium and 2.2 times more Zinc than Tempeh.
• While Tempeh contains 1.9 times more Calcium, 1.3 times more Copper, 1.7 times more Magnesium, 1.5 times more Manganese, 1.7 times more Phosphorus, 2 times more Potassium and 1.4 times more Water than Miso.
• Both Miso and Tempeh have similar amounts of Iron per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Miso has 1.6 times more Omega 3, 3.3 times more Carbohydrate, 2.3 times more Sugars and 1.5 times more Fiber than Tempeh.
• While Tempeh contains 1.8 times more Fat, 2.5 times more Saturated Fat, 1.6 times more Omega 6 and 1.6 times more Protein than Miso.
• Both Miso and Tempeh have similar amounts of Energy per 1 lb.
• Both Miso as well as Tempeh have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.