Comparing Nutrients in 1 pound Tempeh VS Valencia Oranges

Macros Ratio

	Protein	Fat	Carbs
Tempeh	39%	47%	14%
Valencia Oranges	8%	5%	87%

Macro Nutrients

	Tempeh	Valencia Oranges	Recommended Dietary Allowance
Energy	30% 871kcal	7.66% 222kcal	2900kcal per day for Men 19-50 years
Fat	50.5% 49g	1.4% 1.36g	97g per day for Men 19-50 years
Saturated Fat	36% 11.5g	0.5% 0.16g	32g per day for Men 19-50 years
Omega 3	70.3% 1.12g	4.54% 0.073g	1.6g per day for Men 19-50 years
Omega 6	108% 18.4g	1.17% 0.2g	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	41.5% 54g	130g per day for Men 19-50 years
Sugars	17% 12.2g	NA	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	30% 11.3g	38g per day for Men 19-50 years
Protein	164% 92g	8.42% 4.7g	56g per day for Men 19-50 years

Vitamins

	Tempeh	Valencia Oranges	Recommended Dietary Allowance
Vitamin A	0% 0μg	6.05% 54.4μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	29.5% 0.35mg	33% 0.39mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	125% 1.62mg	14% 0.18mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	75% 12mg	7.77% 1.24mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	25.2% 1.26mg	22.7% 1.13mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	75% 0.98mg	22% 0.29mg	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	44.2% 177μg	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	244% 220mg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	73% 87.5μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tempeh	Valencia Oranges	Recommended Dietary Allowance
Calcium	50.3% 503mg	18% 181mg	1000mg per day for Men 19-50 years
Copper	282% 2.54mg	18.6% 0.17mg	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	5.1% 0.41mg	8mg per day for Men 19-50 years
Magnesium	87.5% 367mg	10.8% 45.4mg	420mg per day for Men 19-50 years
Manganese	256% 5.9mg	4.54% 0.1mg	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	11% 77mg	700mg per day for Men 19-50 years
Potassium	55% 1869mg	24% 812mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	NA	55μg per day for Men 19-50 years
Sodium	2.72% 41mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	47% 5.17mg	2.47% 0.27mg	11mg per day for Men 19-50 years
Water	7.3% 271g	10.6% 392g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Tempeh vs Valencia Oranges:

• Tempeh has 9 times more Vitamin B2, 9.6 times more Vitamin B3, 3.4 times more Vitamin B6 and more Vitamin B12 than Raw Valencia Oranges.
• While Raw Valencia Oranges contain more Vitamin A, 1.6 times more Vitamin B9 and more Vitamin C than Tempeh.
• Both Tempeh and Raw Valencia Oranges have similar amounts of Vitamin B1 and Vitamin B5 per 1 lb.
• Both Tempeh as well as Raw Valencia Oranges have insufficient amounts of Vitamin D in 1 lb.

Comparing minerals per 1 pound for Tempeh vs Valencia Oranges:

• Tempeh has 2.8 times more Calcium, 15.1 times more Copper, 30 times more Iron, 8.1 times more Magnesium, 56.5 times more Manganese, 15.6 times more Phosphorus, 2.3 times more Potassium and 19 times more Zinc than Raw Valencia Oranges.
• While Raw Valencia Oranges contain 1.4 times more Water than Tempeh.

Comparison of macro-nutrients per 1 pound:

• Tempeh has 3.9 times more Energy, 36 times more Fat, 72.5 times more Saturated Fat, 15.5 times more Omega 3, 92.1 times more Omega 6, 1.5 times more Fiber and 19.5 times more Protein than Raw Valencia Oranges.
• While Raw Valencia Oranges contain 1.6 times more Carbohydrate than Tempeh.
• Both Tempeh as well as Raw Valencia Oranges have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.