Comparing Nutrients in 1 pound Cooked Tempeh VS Red Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Cooked Tempeh	37%	48%	15%
Red Kidney Beans	26%	3%	71%

Macro Nutrients

	Cooked Tempeh	Red Kidney Beans	Recommended Dietary Allowance
Energy	30.5% 885kcal	52.7% 1529kcal	2900kcal per day for Men 19-50 years
Fat	53.2% 51.6g	4.96% 4.8g	97g per day for Men 19-50 years
Saturated Fat	48% 15.4g	2.2% 0.7g	32g per day for Men 19-50 years
Omega 3	34% 0.54g	101% 1.62g	1.6g per day for Men 19-50 years
Omega 6	67% 11.4g	6.1% 1.03g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	26.6% 34.6g	214% 278g	130g per day for Men 19-50 years
Sugars	17% 12.2g	13% 9.53g	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	181% 69g	38g per day for Men 19-50 years
Protein	161% 90g	182% 102g	56g per day for Men 19-50 years

Vitamins

	Cooked Tempeh	Red Kidney Beans	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	20.4% 0.24mg	230% 2.76mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	125% 1.6mg	75% 0.98mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	60.5% 9.7mg	60% 9.57mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	41% 2.05mg	70.8% 3.54mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	69.4% 0.9mg	139% 1.8mg	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	24% 95μg	447% 1787μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	26.5% 0.64μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	22.7% 20.4mg	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	6.35% 0.95mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	73% 87.5μg	21% 25.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Tempeh	Red Kidney Beans	Recommended Dietary Allowance
Calcium	43.5% 435mg	37.6% 376mg	1000mg per day for Men 19-50 years
Copper	272% 2.45mg	352% 3.17mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.25% 9.98μg	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	121% 9.66mg	379% 30.3mg	8mg per day for Men 19-50 years
Magnesium	83% 349mg	149% 626mg	420mg per day for Men 19-50 years
Manganese	253% 5.83mg	219% 5.04mg	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	164% 1148mg	263% 1842mg	700mg per day for Men 19-50 years
Potassium	53.5% 1819mg	181% 6164mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	26.4% 14.5μg	55μg per day for Men 19-50 years
Sodium	4.23% 63.5mg	3.63% 54.4mg	1500mg per day for Men 19-50 years
Zinc	64.7% 7.12mg	115% 12.7mg	11mg per day for Men 19-50 years
Water	7.3% 270g	1.44% 53.3g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Tempeh VS Red Kidney Beans per 1 lb

Compare the macro and micronutrient content in 1 lb of Cooked Tempeh versus 1 lb of Red Kidney Beans to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Cooked Tempeh vs Red Kidney Beans:

• 1 pound of Cooked Tempeh has 1.7 times more Vitamin B2, more Vitamin B12, 1.9 times more Vitamin E and 3.4 times more Vitamin K than Red Kidney Beans.
• While 1 lb of Raw Red Kidney Beans contains 11.3 times more Vitamin B1, 1.7 times more Vitamin B5, 2 times more Vitamin B6, 18.8 times more Vitamin B9 and more Vitamin C than Cooked Tempeh.
• Both Cooked Tempeh and Red Kidney Beans provide similar amounts of Vitamin B3 per one pound.
• 1 pound of Cooked Tempeh have insufficient amounts of Vitamin C
• 1 pound of Red Kidney Beans have insufficient amounts of Vitamin B12 and Vitamin E
• Both Cooked Tempeh as well as Raw Red Kidney Beans have insufficient amounts of Vitamin A and Vitamin D in one pound.

Comparing minerals per 1 pound for Cooked Tempeh vs Red Kidney Beans:

• 1 lb of Raw Red Kidney Beans contains 1.3 times more Copper, 3.1 times more Iron, 1.8 times more Magnesium, 1.6 times more Phosphorus, 3.4 times more Potassium, more Selenium and 1.8 times more Zinc than Cooked Tempeh.
• Both Cooked Tempeh and Red Kidney Beans contain similar levels of Calcium and Manganese per one pound.
• 1 pound of Cooked Tempeh lack sufficient amounts of Selenium

Comparison of macro-nutrients per 1 pound:

• 1 pound of Cooked Tempeh has 10.7 times more Fat, 22.1 times more Saturated Fat, 11 times more Omega 6 and 1.3 times more Sugars than Red Kidney Beans.
• While 1 lb of Raw Red Kidney Beans contains 1.7 times more Energy, 3 times more Omega 3, 8 times more Carbohydrate and 4.1 times more Fiber than Cooked Tempeh.
• Both Cooked Tempeh and Red Kidney Beans offer comparable quantities of Protein per one pound.
• 1 pound of Red Kidney Beans provide inadequate amounts of Omega 6