Comparing Nutrients in 1 pound Frozen Spinach VS Tempeh

Macros Ratio

	Protein	Fat	Carbs
Frozen Spinach	40%	14%	46%
Tempeh	39%	47%	14%

Macro Nutrients

	Frozen Spinach	Tempeh	Recommended Dietary Allowance
Energy	4.54% 132kcal	30% 871kcal	2900kcal per day for Men 19-50 years
Fat	2.67% 2.6g	50.5% 49g	97g per day for Men 19-50 years
Saturated Fat	0.58% 0.19g	36% 11.5g	32g per day for Men 19-50 years
Omega 3	23.2% 0.37g	70.3% 1.12g	1.6g per day for Men 19-50 years
Omega 6	0% 0g	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	14.7% 19g	26.7% 34.7g	130g per day for Men 19-50 years
Sugars	4.07% 2.95g	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	1.13% 0.82g	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	% 1.1g	NA	g per day for Men 19-50 years
Sucrose	% 1.1g	NA	g per day for Men 19-50 years
Fiber	34.6% 13g	44% 16.8g	38g per day for Men 19-50 years
Protein	29.4% 16.5g	164% 92g	56g per day for Men 19-50 years

Vitamins

	Frozen Spinach	Tempeh	Recommended Dietary Allowance
Vitamin A	295% 2658μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	35.5% 0.43mg	29.5% 0.35mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	78% 1mg	125% 1.62mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	14.4% 2.3mg	75% 12mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.53% 0.43mg	25.2% 1.26mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	60% 0.78mg	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	164% 658μg	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	27.7% 25mg	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	87.7% 13mg	12% 1.8mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1406% 1687μg	73% 87.5μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Spinach	Tempeh	Recommended Dietary Allowance
Calcium	58.5% 585mg	50.3% 503mg	1000mg per day for Men 19-50 years
Copper	72.6% 0.65mg	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	107% 8.57mg	153% 12.2mg	8mg per day for Men 19-50 years
Magnesium	81% 340mg	87.5% 367mg	420mg per day for Men 19-50 years
Manganese	139% 3.2mg	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	31.8% 222mg	172% 1207mg	700mg per day for Men 19-50 years
Potassium	46% 1569mg	55% 1869mg	3400mg per day for Men 19-50 years
Selenium	49.5% 27.2μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	22.4% 336mg	2.72% 41mg	1500mg per day for Men 19-50 years
Zinc	23% 2.54mg	47% 5.17mg	11mg per day for Men 19-50 years
Water	11% 409g	7.3% 271g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Spinach VS Tempeh per 1 lb

Compare the macro and micronutrient content in 1 lb of Frozen Spinach 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 Spinach vs Tempeh:

• 1 pound of Frozen Spinach has more Vitamin A, 1.2 times more Vitamin B1, 6 times more Vitamin B9, more Vitamin C, 7.3 times more Vitamin E and 19.3 times more Vitamin K than Tempeh.
• While 1 lb of Tempeh contains 1.6 times more Vitamin B2, 5.2 times more Vitamin B3, 3 times more Vitamin B5, 1.3 times more Vitamin B6 and more Vitamin B12 than Unprepared Frozen Spinach.
• 1 pound of Frozen Spinach have insufficient amounts of Vitamin B5 and Vitamin B12
• 1 pound of Tempeh have insufficient amounts of Vitamin A and Vitamin C
• Both Unprepared Frozen Spinach as well as Tempeh have insufficient amounts of Vitamin D in one pound.

Comparing minerals per 1 pound for Frozen Spinach vs Tempeh:

• 1 pound of Frozen Spinach has more Selenium, 8.2 times more Sodium and 1.5 times more Water than Tempeh.
• While 1 lb of Tempeh contains 3.9 times more Copper, 1.4 times more Iron, 1.8 times more Manganese, 5.4 times more Phosphorus and 2 times more Zinc than Unprepared Frozen Spinach.
• Both Frozen Spinach and Tempeh contain similar levels of Calcium, Magnesium and Potassium per one pound.
• 1 pound of Tempeh lack sufficient amounts of Selenium

Comparison of macro-nutrients per 1 pound:

• 1 lb of Tempeh contains 6.6 times more Energy, 18.9 times more Fat, 61.9 times more Saturated Fat, 3 times more Omega 3, more Omega 6, 1.8 times more Carbohydrate, 4.2 times more Sugars, 1.3 times more Fiber and 5.6 times more Protein than Unprepared Frozen Spinach.
• 1 pound of Frozen Spinach provide inadequate amounts of Energy and Omega 6