Comparing Nutrients in 1 pound Frozen Roasted Potatoes with Salt VS Tempeh

Macros Ratio

	Protein	Fat	Carbs
Frozen Roasted Potatoes with Salt	7%	13%	80%
Tempeh	39%	47%	14%

Macro Nutrients

	Frozen Roasted Potatoes with Salt	Tempeh	Recommended Dietary Allowance
Energy	20% 576kcal	30% 871kcal	2900kcal per day for Men 19-50 years
Fat	8.46% 8.2g	50.5% 49g	97g per day for Men 19-50 years
Saturated Fat	2.37% 0.76g	36% 11.5g	32g per day for Men 19-50 years
Omega 3	NA	70.3% 1.12g	1.6g per day for Men 19-50 years
Omega 6	NA	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	91% 119g	26.7% 34.7g	130g per day for Men 19-50 years
Sugars	4.3% 3.13g	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	31% 11.8g	44% 16.8g	38g per day for Men 19-50 years
Protein	18% 10g	164% 92g	56g per day for Men 19-50 years

Vitamins

	Frozen Roasted Potatoes with Salt	Tempeh	Recommended Dietary Allowance
Vitamin A	NA	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	NA	29.5% 0.35mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	NA	125% 1.62mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	NA	75% 12mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	25.2% 1.26mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	NA	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	NA	27.2% 109μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	15% 0.36μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	8.57% 7.7mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	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

	Frozen Roasted Potatoes with Salt	Tempeh	Recommended Dietary Allowance
Calcium	6.8% 68mg	50.3% 503mg	1000mg per day for Men 19-50 years
Copper	NA	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	28.3% 2.27mg	153% 12.2mg	8mg per day for Men 19-50 years
Magnesium	NA	87.5% 367mg	420mg per day for Men 19-50 years
Manganese	NA	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	NA	172% 1207mg	700mg per day for Men 19-50 years
Potassium	60% 2041mg	55% 1869mg	3400mg per day for Men 19-50 years
Selenium	NA	0% 0μg	55μg per day for Men 19-50 years
Sodium	90% 1352mg	2.72% 41mg	1500mg per day for Men 19-50 years
Zinc	NA	47% 5.17mg	11mg per day for Men 19-50 years
Water	8.35% 309g	7.3% 271g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Roasted Potatoes with Salt VS Tempeh per 1 lb

Compare the macro and micronutrient content in 1 lb of Frozen Roasted Potatoes with Salt versus 1 lb of Tempeh to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Frozen Roasted Potatoes with Salt vs Tempeh:

• Both Frozen Roasted Potatoes with Salt and Tempeh have similar amounts of vitamins per 1 lb
• Both Frozen Roasted Potatoes with Salt as well as Tempeh have insufficient amounts of Vitamin C in one pound.

Comparing minerals per 1 pound for Frozen Roasted Potatoes with Salt vs Tempeh:

• 1 pound of Frozen Roasted Potatoes with Salt has 33.1 times more Sodium than Tempeh.
• While 1 lb of Tempeh contains 7.4 times more Calcium and 5.4 times more Iron than Frozen Roasted Potatoes with Salt.
• Both Frozen Roasted Potatoes with Salt and Tempeh contain similar levels of Potassium per one pound.
• 1 pound of Frozen Roasted Potatoes with Salt lack sufficient amounts of Calcium

Comparison of macro-nutrients per 1 pound:

• 1 pound of Frozen Roasted Potatoes with Salt has 3.4 times more Carbohydrate than Tempeh.
• While 1 lb of Tempeh contains 1.5 times more Energy, 6 times more Fat, 15.2 times more Saturated Fat, 3.9 times more Sugars, 1.4 times more Fiber and 9.1 times more Protein than Frozen Roasted Potatoes with Salt.