Comparing Nutrients in 1 pound Tempeh VS Natto

Macros Ratio

	Protein	Fat	Carbs
Tempeh	39%	47%	14%
Natto	34%	44%	22%

Macro Nutrients

	Tempeh	Natto	Recommended Dietary Allowance
Energy	30% 871kcal	33% 957kcal	2900kcal per day for Men 19-50 years
Fat	50.5% 49g	51.4% 50g	97g per day for Men 19-50 years
Saturated Fat	36% 11.5g	22.6% 7.2g	32g per day for Men 19-50 years
Omega 3	70.3% 1.12g	208% 3.33g	1.6g per day for Men 19-50 years
Omega 6	108% 18.4g	146% 25g	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	44.2% 57.5g	130g per day for Men 19-50 years
Sugars	17% 12.2g	30.6% 22g	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	44% 16.8g	64.5% 24.5g	38g per day for Men 19-50 years
Protein	164% 92g	157% 88g	56g per day for Men 19-50 years

Vitamins

	Tempeh	Natto	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	29.5% 0.35mg	60.5% 0.73mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	125% 1.62mg	66.3% 0.86mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	75% 12mg	0% 0mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	25.2% 1.26mg	19.5% 0.98mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	75% 0.98mg	45.4% 0.59mg	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	9.07% 36.3μg	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	65.5% 59mg	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	0.3% 0.045mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	73% 87.5μg	87.3% 105μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tempeh	Natto	Recommended Dietary Allowance
Calcium	50.3% 503mg	98% 984mg	1000mg per day for Men 19-50 years
Copper	282% 2.54mg	336% 3.03mg	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	488% 39mg	8mg per day for Men 19-50 years
Magnesium	87.5% 367mg	124% 522mg	420mg per day for Men 19-50 years
Manganese	256% 5.9mg	301% 6.93mg	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	113% 789mg	700mg per day for Men 19-50 years
Potassium	55% 1869mg	97% 3307mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	72.6% 40μg	55μg per day for Men 19-50 years
Sodium	2.72% 41mg	2.1% 31.8mg	1500mg per day for Men 19-50 years
Zinc	47% 5.17mg	125% 13.7mg	11mg per day for Men 19-50 years
Water	7.3% 271g	6.75% 250g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Tempeh vs Natto:

• Tempeh has 1.9 times more Vitamin B2, more Vitamin B3, 1.3 times more Vitamin B5, 1.7 times more Vitamin B6, 3 times more Vitamin B9, more Vitamin B12 and 40 times more Vitamin E than Natto.
• While Natto contains 2.1 times more Vitamin B1 and more Vitamin C than Tempeh.
• Both Tempeh and Natto have similar amounts of Vitamin K per 1 lb.
• Both Tempeh as well as Natto have insufficient amounts of Vitamin A and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Tempeh vs Natto:

• Tempeh has 1.5 times more Phosphorus than Natto.
• While Natto contains 2 times more Calcium, 3.2 times more Iron, 1.4 times more Magnesium, 1.8 times more Potassium, more Selenium and 2.7 times more Zinc than Tempeh.
• Both Tempeh and Natto have similar amounts of Copper, Manganese and Water per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Tempeh has 1.6 times more Saturated Fat than Natto.
• While Natto contains 3 times more Omega 3, 1.4 times more Omega 6, 1.7 times more Carbohydrate, 1.8 times more Sugars and 1.5 times more Fiber than Tempeh.
• Both Tempeh and Natto have similar amounts of Energy, Fat and Protein per 1 lb.
• Both Tempeh as well as Natto have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.