Comparing Nutrients in 1 pound Boiled Soybeans VS Tempeh

Macros Ratio

	Protein	Fat	Carbs
Boiled Soybeans	39%	43%	18%
Tempeh	39%	47%	14%

Macro Nutrients

	Boiled Soybeans	Tempeh	Recommended Dietary Allowance
Energy	27% 780kcal	30% 871kcal	2900kcal per day for Men 19-50 years
Fat	42% 40.7g	50.5% 49g	97g per day for Men 19-50 years
Saturated Fat	18.4% 5.9g	36% 11.5g	32g per day for Men 19-50 years
Omega 3	170% 2.7g	70.3% 1.12g	1.6g per day for Men 19-50 years
Omega 6	119% 20.3g	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	29% 38g	26.7% 34.7g	130g per day for Men 19-50 years
Sugars	18.8% 13.6g	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	71.6% 27.2g	44% 16.8g	38g per day for Men 19-50 years
Protein	147% 82.6g	164% 92g	56g per day for Men 19-50 years

Vitamins

	Boiled Soybeans	Tempeh	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	58.6% 0.7mg	29.5% 0.35mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	99% 1.3mg	125% 1.62mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11.3% 1.8mg	75% 12mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	16.2% 0.81mg	25.2% 1.26mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	81.6% 1.06mg	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	61.2% 245μg	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	8.57% 7.7mg	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	10.6% 1.6mg	12% 1.8mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	72.6% 87μg	73% 87.5μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Soybeans	Tempeh	Recommended Dietary Allowance
Calcium	46.3% 463mg	50.3% 503mg	1000mg per day for Men 19-50 years
Copper	205% 1.85mg	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	291% 23.3mg	153% 12.2mg	8mg per day for Men 19-50 years
Magnesium	93% 390mg	87.5% 367mg	420mg per day for Men 19-50 years
Manganese	163% 3.74mg	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	159% 1111mg	172% 1207mg	700mg per day for Men 19-50 years
Potassium	68.7% 2336mg	55% 1869mg	3400mg per day for Men 19-50 years
Selenium	60.2% 33μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	0.3% 4.54mg	2.72% 41mg	1500mg per day for Men 19-50 years
Zinc	47.4% 5.2mg	47% 5.17mg	11mg per day for Men 19-50 years
Water	7.67% 284g	7.3% 271g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Soybeans VS Tempeh per 1 lb

Compare the macro and micronutrient content in 1 lb of Boiled Soybeans versus 1 lb of Tempeh to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Boiled Soybeans vs Tempeh:

• 1 pound of Boiled Soybeans has 2 times more Vitamin B1 and 2.3 times more Vitamin B9 than Tempeh.
• While 1 lb of Tempeh contains 1.3 times more Vitamin B2, 6.6 times more Vitamin B3, 1.6 times more Vitamin B5 and more Vitamin B12 than Boiled Soybeans no Salt.
• Both Boiled Soybeans and Tempeh provide similar amounts of Vitamin B6, Vitamin E and Vitamin K per one pound.
• 1 pound of Boiled Soybeans have insufficient amounts of Vitamin B12
• Both Boiled Soybeans no Salt as well as Tempeh have insufficient amounts of Vitamin A, Vitamin C and Vitamin D in one pound.

Comparing minerals per 1 pound for Boiled Soybeans vs Tempeh:

• 1 pound of Boiled Soybeans has 1.9 times more Iron, 1.3 times more Potassium and more Selenium than Tempeh.
• While 1 lb of Tempeh contains 1.4 times more Copper and 1.6 times more Manganese than Boiled Soybeans no Salt.
• Both Boiled Soybeans and Tempeh contain similar levels of Calcium, Magnesium, Phosphorus and Zinc per one pound.
• 1 pound of Tempeh lack sufficient amounts of Selenium

Comparison of macro-nutrients per 1 pound:

• 1 pound of Boiled Soybeans has 2.4 times more Omega 3 and 1.6 times more Fiber than Tempeh.
• While 1 lb of Tempeh contains 2 times more Saturated Fat than Boiled Soybeans no Salt.
• Both Boiled Soybeans and Tempeh offer comparable quantities of Energy, Fat, Omega 6, Carbohydrate, Sugars and Protein per one pound.