Comparing Nutrients in 1 pound Tempeh VS Broccoli Raab

Macros Ratio

	Protein	Fat	Carbs
Tempeh	39%	47%	14%
Broccoli Raab	45%	15%	40%

Macro Nutrients

	Tempeh	Broccoli Raab	Recommended Dietary Allowance
Energy	30% 871kcal	3.44% 100kcal	2900kcal per day for Men 19-50 years
Fat	50.5% 49g	2.3% 2.22g	97g per day for Men 19-50 years
Saturated Fat	36% 11.5g	1.18% 0.38g	32g per day for Men 19-50 years
Omega 3	70.3% 1.12g	53.6% 0.86g	1.6g per day for Men 19-50 years
Omega 6	108% 18.4g	0.77% 0.13g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	26.7% 34.7g	9.94% 13g	130g per day for Men 19-50 years
Sugars	17% 12.2g	2.38% 1.72g	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	1.06% 0.77g	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	% 0.45g	g per day for Men 19-50 years
Sucrose	NA	% 0.5g	g per day for Men 19-50 years
Fiber	44% 16.8g	32.2% 12.2g	38g per day for Men 19-50 years
Protein	164% 92g	25.7% 14.4g	56g per day for Men 19-50 years

Vitamins

	Tempeh	Broccoli Raab	Recommended Dietary Allowance
Vitamin A	0% 0μg	66% 594μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	29.5% 0.35mg	61.2% 0.73mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	125% 1.62mg	45% 0.59mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	75% 12mg	34.6% 5.54mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	25.2% 1.26mg	29.2% 1.46mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	75% 0.98mg	59.7% 0.78mg	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	27.2% 109μg	94% 376μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	15% 0.36μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	102% 92mg	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	12% 1.8mg	49% 7.35mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	73% 87.5μg	847% 1016μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tempeh	Broccoli Raab	Recommended Dietary Allowance
Calcium	50.3% 503mg	49% 490mg	1000mg per day for Men 19-50 years
Copper	282% 2.54mg	21% 0.19mg	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	153% 12.2mg	121% 9.7mg	8mg per day for Men 19-50 years
Magnesium	87.5% 367mg	23.8% 100mg	420mg per day for Men 19-50 years
Manganese	256% 5.9mg	78% 1.8mg	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	172% 1207mg	47.3% 331mg	700mg per day for Men 19-50 years
Potassium	55% 1869mg	26% 889mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	8.25% 4.54μg	55μg per day for Men 19-50 years
Sodium	2.72% 41mg	9.98% 150mg	1500mg per day for Men 19-50 years
Zinc	47% 5.17mg	31.8% 3.5mg	11mg per day for Men 19-50 years
Water	7.3% 271g	11.3% 420g	3700g per day for Men 19-50 years

Nutrient Comparison: Tempeh VS Broccoli Raab per 1 lb

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

Lets compare vitamin content per 1 pound of Tempeh vs Broccoli Raab:

• 1 pound of Tempeh has 2.8 times more Vitamin B2, 2.2 times more Vitamin B3, 1.3 times more Vitamin B6 and more Vitamin B12 than Broccoli Raab.
• While 1 lb of Raw Broccoli Raab contains more Vitamin A, 2.1 times more Vitamin B1, 3.5 times more Vitamin B9, more Vitamin C, 4.1 times more Vitamin E and 11.6 times more Vitamin K than Tempeh.
• Both Tempeh and Broccoli Raab provide similar amounts of Vitamin B5 per one pound.
• 1 pound of Tempeh have insufficient amounts of Vitamin A and Vitamin C
• 1 pound of Broccoli Raab have insufficient amounts of Vitamin B12
• Both Tempeh as well as Raw Broccoli Raab have insufficient amounts of Vitamin D in one pound.

Comparing minerals per 1 pound for Tempeh vs Broccoli Raab:

• 1 pound of Tempeh has 13.3 times more Copper, 1.3 times more Iron, 3.7 times more Magnesium, 3.3 times more Manganese, 3.6 times more Phosphorus, 2.1 times more Potassium and 1.5 times more Zinc than Broccoli Raab.
• While 1 lb of Raw Broccoli Raab contains 3.7 times more Sodium and 1.6 times more Water than Tempeh.
• Both Tempeh and Broccoli Raab contain similar levels of Calcium per one pound.
• Both Tempeh as well as Raw Broccoli Raab lack sufficient amounts of Selenium in one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Tempeh has 8.7 times more Energy, 22 times more Fat, 30.6 times more Saturated Fat, 1.3 times more Omega 3, 139.7 times more Omega 6, 2.7 times more Carbohydrate, 7.1 times more Sugars, 1.4 times more Fiber and 6.4 times more Protein than Broccoli Raab.
• 1 pound of Broccoli Raab provide inadequate amounts of Energy and Omega 6