Comparing Nutrients in 1 pound Baked White Potatoes VS Tempeh

Macros Ratio

	Protein	Fat	Carbs
Baked White Potatoes	9%	1%	90%
Tempeh	39%	47%	14%

Macro Nutrients

	Baked White Potatoes	Tempeh	Recommended Dietary Allowance
Energy	14.4% 417kcal	30% 871kcal	2900kcal per day for Men 19-50 years
Fat	0.7% 0.68g	50.5% 49g	97g per day for Men 19-50 years
Saturated Fat	0.57% 0.18g	36% 11.5g	32g per day for Men 19-50 years
Omega 3	4.25% 0.068g	70.3% 1.12g	1.6g per day for Men 19-50 years
Omega 6	1.3% 0.22g	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	73.6% 96g	26.7% 34.7g	130g per day for Men 19-50 years
Sugars	9.57% 6.94g	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	2.25% 1.63g	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	% 2.86g	NA	g per day for Men 19-50 years
Sucrose	% 1.8g	NA	g per day for Men 19-50 years
Fiber	25% 9.53g	44% 16.8g	38g per day for Men 19-50 years
Protein	17% 9.53g	164% 92g	56g per day for Men 19-50 years

Vitamins

	Baked White Potatoes	Tempeh	Recommended Dietary Allowance
Vitamin A	0.5% 4.54μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	18% 0.22mg	29.5% 0.35mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	15% 0.2mg	125% 1.62mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	43.3% 6.93mg	75% 12mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	34.7% 1.74mg	25.2% 1.26mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	73.6% 0.96mg	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	43% 172μg	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	63.5% 57mg	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	1.2% 0.18mg	12% 1.8mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	10.2% 12.2μg	73% 87.5μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked White Potatoes	Tempeh	Recommended Dietary Allowance
Calcium	4.54% 45.4mg	50.3% 503mg	1000mg per day for Men 19-50 years
Copper	64% 0.58mg	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	36.3% 2.9mg	153% 12.2mg	8mg per day for Men 19-50 years
Magnesium	29% 122mg	87.5% 367mg	420mg per day for Men 19-50 years
Manganese	37.3% 0.86mg	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	48.6% 340mg	172% 1207mg	700mg per day for Men 19-50 years
Potassium	72.6% 2468mg	55% 1869mg	3400mg per day for Men 19-50 years
Selenium	4.12% 2.27μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	2.1% 31.8mg	2.72% 41mg	1500mg per day for Men 19-50 years
Zinc	14.4% 1.6mg	47% 5.17mg	11mg per day for Men 19-50 years
Water	9.25% 342g	7.3% 271g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Baked White Potatoes vs Tempeh:

• Baked Whole White Potatoes have 1.4 times more Vitamin B5, 1.6 times more Vitamin B9 and more Vitamin C than Tempeh.
• While Tempeh contains 1.6 times more Vitamin B1, 8.3 times more Vitamin B2, 1.7 times more Vitamin B3, more Vitamin B12, 10 times more Vitamin E and 7.1 times more Vitamin K than Baked Whole White Potatoes.
• Both Baked Whole White Potatoes and Tempeh have similar amounts of Vitamin B6 per 1 lb.
• Both Baked Whole White Potatoes as well as Tempeh have insufficient amounts of Vitamin A and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Baked White Potatoes vs Tempeh:

• Baked Whole White Potatoes have 1.3 times more Potassium and 1.3 times more Water than Tempeh.
• While Tempeh contains 11.1 times more Calcium, 4.4 times more Copper, 4.2 times more Iron, 3 times more Magnesium, 6.9 times more Manganese, 3.5 times more Phosphorus and 3.3 times more Zinc than Baked Whole White Potatoes.
• Both Baked Whole White Potatoes as well as Tempeh have insufficient amounts of Selenium in 1 lb.

Comparison of macro-nutrients per 1 pound:

• Baked Whole White Potatoes have 2.8 times more Carbohydrate than Tempeh.
• While Tempeh contains 2.1 times more Energy, 72 times more Fat, 63.5 times more Saturated Fat, 16.5 times more Omega 3, 82.7 times more Omega 6, 1.8 times more Sugars, 1.8 times more Fiber and 9.7 times more Protein than Baked Whole White Potatoes.
• Both Baked Whole White Potatoes as well as Tempeh have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.