Comparing Nutrients in 1 pound Cooked Tempeh VS Royal Red Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Cooked Tempeh	37%	48%	15%
Royal Red Kidney Beans	30%	1%	69%

Macro Nutrients

	Cooked Tempeh	Royal Red Kidney Beans	Recommended Dietary Allowance
Energy	30.5% 885kcal	51.5% 1492kcal	2900kcal per day for Men 19-50 years
Fat	53.2% 51.6g	2.1% 2.04g	97g per day for Men 19-50 years
Saturated Fat	48% 15.4g	0.92% 0.29g	32g per day for Men 19-50 years
Omega 3	34% 0.54g	43% 0.69g	1.6g per day for Men 19-50 years
Omega 6	67% 11.4g	2.6% 0.44g	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	204% 265g	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	297% 113g	38g per day for Men 19-50 years
Protein	161% 90g	205% 115g	56g per day for Men 19-50 years

Vitamins

	Cooked Tempeh	Royal 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	147% 1.77mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	125% 1.6mg	83.7% 1.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	60.5% 9.7mg	59.7% 9.55mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	41% 2.05mg	70.7% 3.53mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	69.4% 0.9mg	138% 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	446% 1783μg	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	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

	Cooked Tempeh	Royal Red Kidney Beans	Recommended Dietary Allowance
Calcium	43.5% 435mg	59.4% 594mg	1000mg per day for Men 19-50 years
Copper	272% 2.45mg	504% 4.54mg	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	121% 9.66mg	493% 39.5mg	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% 5.03mg	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	180% 6105mg	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	3.93% 59mg	1500mg per day for Men 19-50 years
Zinc	64.7% 7.12mg	110% 12mg	11mg per day for Men 19-50 years
Water	7.3% 270g	1.46% 54g	3700g per day for Men 19-50 years

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

Compare the macro and micronutrient content in 1 lb of Cooked Tempeh versus 1 lb of Royal 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 Royal Red Kidney Beans:

• 1 pound of Cooked Tempeh has 1.5 times more Vitamin B2 and more Vitamin B12 than Royal Red Kidney Beans.
• While 1 lb of Raw Royal Red Kidney Beans contains 7.2 times more Vitamin B1, 1.7 times more Vitamin B5, 2 times more Vitamin B6, 18.7 times more Vitamin B9 and more Vitamin C than Cooked Tempeh.
• Both Cooked Tempeh and Royal 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 Royal Red Kidney Beans have insufficient amounts of Vitamin B12
• Both Cooked Tempeh as well as Raw Royal Red Kidney Beans have insufficient amounts of Vitamin A and Vitamin D in one pound.

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

• 1 lb of Raw Royal Red Kidney Beans contains 1.4 times more Calcium, 1.9 times more Copper, 4.1 times more Iron, 1.8 times more Magnesium, 1.6 times more Phosphorus, 3.4 times more Potassium, more Selenium and 1.7 times more Zinc than Cooked Tempeh.
• Both Cooked Tempeh and Royal Red Kidney Beans contain similar levels of 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 25.3 times more Fat, 52.3 times more Saturated Fat and 26 times more Omega 6 than Royal Red Kidney Beans.
• While 1 lb of Raw Royal Red Kidney Beans contains 1.7 times more Energy, 1.3 times more Omega 3, 7.7 times more Carbohydrate, 6.7 times more Fiber and 1.3 times more Protein than Cooked Tempeh.
• 1 pound of Royal Red Kidney Beans provide inadequate amounts of Omega 6