Comparing Nutrients in 1 pound Soymilk, chocolate, with added calcium, vitamins A and D VS Cooked Tempeh

Macros Ratio

	Protein	Fat	Carbs
Soymilk, chocolate, with added calcium, vitamins A and D	14%	22%	64%
Cooked Tempeh	37%	48%	15%

Macro Nutrients

	Soymilk, chocolate, with added calcium, vitamins A and D	Cooked Tempeh	Recommended Dietary Allowance
Energy	9.85% 286kcal	30.5% 885kcal	2900kcal per day for Men 19-50 years
Fat	7.15% 6.94g	53.2% 51.6g	97g per day for Men 19-50 years
Saturated Fat	3.4% 1.1g	48% 15.4g	32g per day for Men 19-50 years
Omega 3	21.3% 0.34g	34% 0.54g	1.6g per day for Men 19-50 years
Omega 6	15.6% 2.65g	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	34.7% 45g	26.6% 34.6g	130g per day for Men 19-50 years
Sugars	49% 35.7g	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	4.77% 1.8g	44% 16.8g	38g per day for Men 19-50 years
Protein	18.3% 10.3g	161% 90g	56g per day for Men 19-50 years

Vitamins

	Soymilk, chocolate, with added calcium, vitamins A and D	Cooked Tempeh	Recommended Dietary Allowance
Vitamin A	35.3% 318μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.3% 0.1mg	20.4% 0.24mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	91% 1.2mg	125% 1.6mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	14.5% 2.33mg	60.5% 9.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.07% 0.4mg	41% 2.05mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	27% 0.35mg	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	12.5% 50μg	24% 95μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	132% 3.18μg	26.5% 0.64μg	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	30.2% 181IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	3.33% 0.5mg	12% 1.8mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	11.3% 13.6μg	73% 87.5μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Soymilk, chocolate, with added calcium, vitamins A and D	Cooked Tempeh	Recommended Dietary Allowance
Calcium	57% 572mg	43.5% 435mg	1000mg per day for Men 19-50 years
Copper	104% 0.93mg	272% 2.45mg	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	27.2% 2.18mg	121% 9.66mg	8mg per day for Men 19-50 years
Magnesium	16% 68mg	83% 349mg	420mg per day for Men 19-50 years
Manganese	NA	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	33% 231mg	164% 1148mg	700mg per day for Men 19-50 years
Potassium	19% 649mg	53.5% 1819mg	3400mg per day for Men 19-50 years
Selenium	39.6% 21.8μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	16% 240mg	4.23% 63.5mg	1500mg per day for Men 19-50 years
Zinc	14% 1.54mg	64.7% 7.12mg	11mg per day for Men 19-50 years
Water	10.5% 388g	7.3% 270g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Soymilk, chocolate, with added calcium, vitamins A and D vs Cooked Tempeh:

• Soymilk, chocolate, with added calcium, vitamins A and D have more Vitamin A, 5 times more Vitamin B12, more Vitamin C and more Vitamin D than Cooked Tempeh.
• While Cooked Tempeh contains 2.5 times more Vitamin B1, 1.4 times more Vitamin B2, 4.2 times more Vitamin B3, 5.1 times more Vitamin B5, 2.6 times more Vitamin B6, 1.9 times more Vitamin B9, 3.6 times more Vitamin E and 6.4 times more Vitamin K than Soymilk, chocolate, with added calcium, vitamins A and D.

Comparing minerals per 1 pound for Soymilk, chocolate, with added calcium, vitamins A and D vs Cooked Tempeh:

• Soymilk, chocolate, with added calcium, vitamins A and D have 1.3 times more Calcium, more Selenium, 3.8 times more Sodium and 1.4 times more Water than Cooked Tempeh.
• While Cooked Tempeh contains 2.6 times more Copper, 4.4 times more Iron, 5.1 times more Magnesium, 5 times more Phosphorus, 2.8 times more Potassium and 4.6 times more Zinc than Soymilk, chocolate, with added calcium, vitamins A and D.

Comparison of macro-nutrients per 1 pound:

• Soymilk, chocolate, with added calcium, vitamins A and D have 1.3 times more Carbohydrate and 2.9 times more Sugars than Cooked Tempeh.
• While Cooked Tempeh contains 3.1 times more Energy, 7.4 times more Fat, 14.2 times more Saturated Fat, 1.6 times more Omega 3, 4.3 times more Omega 6, 9.3 times more Fiber and 8.8 times more Protein than Soymilk, chocolate, with added calcium, vitamins A and D.
• Both Soymilk, chocolate, with added calcium, vitamins A and D as well as Cooked Tempeh have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.