Comparing Nutrients in 1 pound Tempeh VS Roasted Soybeans with Salt

Macros Ratio

	Protein	Fat	Carbs
Tempeh	39%	47%	14%
Roasted Soybeans with Salt	31%	45%	24%

Macro Nutrients

	Tempeh	Roasted Soybeans with Salt	Recommended Dietary Allowance
Energy	30% 871kcal	73.4% 2127kcal	2900kcal per day for Men 19-50 years
Fat	50.5% 49g	119% 115g	97g per day for Men 19-50 years
Saturated Fat	36% 11.5g	52% 16.7g	32g per day for Men 19-50 years
Omega 3	70.3% 1.12g	480% 7.7g	1.6g per day for Men 19-50 years
Omega 6	108% 18.4g	337% 57.4g	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	105% 137g	130g per day for Men 19-50 years
Sugars	17% 12.2g	26.3% 19g	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	211% 80.3g	38g per day for Men 19-50 years
Protein	164% 92g	312% 175g	56g per day for Men 19-50 years

Vitamins

	Tempeh	Roasted Soybeans with Salt	Recommended Dietary Allowance
Vitamin A	0% 0μg	5.04% 45.4μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	29.5% 0.35mg	37.8% 0.45mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	125% 1.62mg	50.6% 0.66mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	75% 12mg	40% 6.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	25.2% 1.26mg	41% 2.05mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	75% 0.98mg	72.6% 0.94mg	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	239% 957μg	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	11% 9.98mg	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	27.5% 4.13mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	73% 87.5μg	191% 229μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tempeh	Roasted Soybeans with Salt	Recommended Dietary Allowance
Calcium	50.3% 503mg	62.6% 626mg	1000mg per day for Men 19-50 years
Copper	282% 2.54mg	417% 3.76mg	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	221% 17.7mg	8mg per day for Men 19-50 years
Magnesium	87.5% 367mg	157% 658mg	420mg per day for Men 19-50 years
Manganese	256% 5.9mg	426% 9.8mg	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	235% 1647mg	700mg per day for Men 19-50 years
Potassium	55% 1869mg	196% 6668mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	158% 86.6μg	55μg per day for Men 19-50 years
Sodium	2.72% 41mg	49.3% 739mg	1500mg per day for Men 19-50 years
Zinc	47% 5.17mg	129% 14.2mg	11mg per day for Men 19-50 years
Water	7.3% 271g	0.24% 8.85g	3700g per day for Men 19-50 years

Nutrient Comparison: Tempeh VS Roasted Soybeans with Salt per 1 lb

Compare the macro and micronutrient content in 1 lb of Tempeh versus 1 lb of Roasted Soybeans with Salt to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Tempeh vs Roasted Soybeans with Salt:

• 1 pound of Tempeh has 2.5 times more Vitamin B2, 1.9 times more Vitamin B3 and more Vitamin B12 than Roasted Soybeans with Salt.
• While 1 lb of Roasted Soybeans with Salt contains 1.3 times more Vitamin B1, 1.6 times more Vitamin B5, 8.8 times more Vitamin B9, more Vitamin C, 2.3 times more Vitamin E and 2.6 times more Vitamin K than Tempeh.
• Both Tempeh and Roasted Soybeans with Salt provide similar amounts of Vitamin B6 per one pound.
• 1 pound of Tempeh have insufficient amounts of Vitamin C
• 1 pound of Roasted Soybeans with Salt have insufficient amounts of Vitamin B12
• Both Tempeh as well as Roasted Soybeans with Salt have insufficient amounts of Vitamin A and Vitamin D in one pound.

Comparing minerals per 1 pound for Tempeh vs Roasted Soybeans with Salt:

• 1 lb of Roasted Soybeans with Salt contains 1.5 times more Copper, 1.4 times more Iron, 1.8 times more Magnesium, 1.7 times more Manganese, 1.4 times more Phosphorus, 3.6 times more Potassium, more Selenium, 18.1 times more Sodium and 2.8 times more Zinc than Tempeh.
• Both Tempeh and Roasted Soybeans with Salt contain similar levels of Calcium per one pound.
• 1 pound of Tempeh lack sufficient amounts of Selenium

Comparison of macro-nutrients per 1 pound:

• 1 lb of Roasted Soybeans with Salt contains 2.4 times more Energy, 2.4 times more Fat, 1.4 times more Saturated Fat, 6.8 times more Omega 3, 3.1 times more Omega 6, 4 times more Carbohydrate, 1.6 times more Sugars, 4.8 times more Fiber and 1.9 times more Protein than Tempeh.