Comparing Nutrients in 1 pound Peanut Butter VS Cooked Tempeh

Macros Ratio

	Protein	Fat	Carbs
Peanut Butter	14%	71%	15%
Cooked Tempeh	37%	48%	15%

Macro Nutrients

	Peanut Butter	Cooked Tempeh	Recommended Dietary Allowance
Energy	92% 2667kcal	30.5% 885kcal	2900kcal per day for Men 19-50 years
Fat	232% 225g	53.2% 51.6g	97g per day for Men 19-50 years
Saturated Fat	135% 43g	48% 15.4g	32g per day for Men 19-50 years
Omega 3	11% 0.18g	34% 0.54g	1.6g per day for Men 19-50 years
Omega 6	301% 51g	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	83.7% 109g	26.6% 34.6g	130g per day for Men 19-50 years
Sugars	40.7% 29.5g	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	0% 0g	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	% 18.6g	NA	g per day for Men 19-50 years
Sucrose	% 11g	NA	g per day for Men 19-50 years
Fiber	68% 26g	44% 16.8g	38g per day for Men 19-50 years
Protein	178% 99g	161% 90g	56g per day for Men 19-50 years

Vitamins

	Peanut Butter	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	40.4% 0.49mg	20.4% 0.24mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	36.6% 0.48mg	125% 1.6mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	373% 59.7mg	60.5% 9.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	94% 4.7mg	41% 2.05mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	192% 2.5mg	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	39.7% 159μg	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	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	180% 27mg	12% 1.8mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	73% 87.5μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Peanut Butter	Cooked Tempeh	Recommended Dietary Allowance
Calcium	24.5% 245mg	43.5% 435mg	1000mg per day for Men 19-50 years
Copper	288% 2.6mg	272% 2.45mg	0.9mg per day for Men 19-50 years
Fluoride	0.35% 14μg	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	122% 9.8mg	121% 9.66mg	8mg per day for Men 19-50 years
Magnesium	193% 812mg	83% 349mg	420mg per day for Men 19-50 years
Manganese	268% 6.17mg	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	217% 1520mg	164% 1148mg	700mg per day for Men 19-50 years
Potassium	79% 2685mg	53.5% 1819mg	3400mg per day for Men 19-50 years
Selenium	333% 183μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	144% 2159mg	4.23% 63.5mg	1500mg per day for Men 19-50 years
Zinc	110% 12mg	64.7% 7.12mg	11mg per day for Men 19-50 years
Water	0.19% 7.03g	7.3% 270g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Peanut Butter vs Cooked Tempeh:

• Smooth Peanut Butter has 2 times more Vitamin B1, 6.2 times more Vitamin B3, 2.3 times more Vitamin B5, 2.8 times more Vitamin B6, 1.7 times more Vitamin B9 and 14.9 times more Vitamin E than Cooked Tempeh.
• While Cooked Tempeh contains 3.4 times more Vitamin B2, more Vitamin B12 and more Vitamin K than Smooth Peanut Butter.
• Both Smooth Peanut Butter as well as Cooked Tempeh have insufficient amounts of Vitamin A, Vitamin C and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Peanut Butter vs Cooked Tempeh:

• Smooth Peanut Butter has 2.3 times more Magnesium, 1.3 times more Phosphorus, 1.5 times more Potassium, more Selenium, 34 times more Sodium and 1.7 times more Zinc than Cooked Tempeh.
• While Cooked Tempeh contains 1.8 times more Calcium and 38.4 times more Water than Smooth Peanut Butter.
• Both Smooth Peanut Butter and Cooked Tempeh have similar amounts of Copper, Iron and Manganese per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Smooth Peanut Butter has 3 times more Energy, 4.4 times more Fat, 2.8 times more Saturated Fat, 4.5 times more Omega 6, 3.1 times more Carbohydrate, 2.4 times more Sugars and 1.5 times more Fiber than Cooked Tempeh.
• While Cooked Tempeh contains 3.1 times more Omega 3 than Smooth Peanut Butter.
• Both Smooth Peanut Butter and Cooked Tempeh have similar amounts of Protein per 1 lb.
• Both Smooth Peanut Butter as well as Cooked Tempeh have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.