Comparing Nutrients in 1 pound Cooked Tempeh VS Cassava

Macros Ratio

	Protein	Fat	Carbs
Cooked Tempeh	37%	48%	15%
Cassava	3%	2%	95%

Macro Nutrients

	Cooked Tempeh	Cassava	Recommended Dietary Allowance
Energy	30.5% 885kcal	25% 726kcal	2900kcal per day for Men 19-50 years
Fat	53.2% 51.6g	1.3% 1.27g	97g per day for Men 19-50 years
Saturated Fat	48% 15.4g	1.05% 0.34g	32g per day for Men 19-50 years
Omega 3	34% 0.54g	4.8% 0.077g	1.6g per day for Men 19-50 years
Omega 6	67% 11.4g	0.85% 0.15g	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	133% 173g	130g per day for Men 19-50 years
Sugars	17% 12.2g	10.6% 7.7g	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	21.5% 8.16g	38g per day for Men 19-50 years
Protein	161% 90g	11% 6.17g	56g per day for Men 19-50 years

Vitamins

	Cooked Tempeh	Cassava	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.5% 4.54μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	20.4% 0.24mg	33% 0.39mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	125% 1.6mg	16.7% 0.22mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	60.5% 9.7mg	24.2% 3.87mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	41% 2.05mg	9.7% 0.49mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	69.4% 0.9mg	30.7% 0.4mg	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	30.6% 122μg	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	104% 93mg	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	5.75% 0.86mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	73% 87.5μg	7.2% 8.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Tempeh	Cassava	Recommended Dietary Allowance
Calcium	43.5% 435mg	7.26% 72.6mg	1000mg per day for Men 19-50 years
Copper	272% 2.45mg	50.4% 0.45mg	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	15.3% 1.22mg	8mg per day for Men 19-50 years
Magnesium	83% 349mg	22.7% 95mg	420mg per day for Men 19-50 years
Manganese	253% 5.83mg	75.7% 1.74mg	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	17.5% 122mg	700mg per day for Men 19-50 years
Potassium	53.5% 1819mg	36% 1229mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	5.77% 3.18μg	55μg per day for Men 19-50 years
Sodium	4.23% 63.5mg	4.23% 63.5mg	1500mg per day for Men 19-50 years
Zinc	64.7% 7.12mg	14% 1.54mg	11mg per day for Men 19-50 years
Water	7.3% 270g	7.3% 271g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Tempeh VS Cassava per 1 lb

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

Lets compare vitamin content per 1 pound of Cooked Tempeh vs Cassava:

• 1 pound of Cooked Tempeh has 7.4 times more Vitamin B2, 2.5 times more Vitamin B3, 4.2 times more Vitamin B5, 2.3 times more Vitamin B6, more Vitamin B12, 2.1 times more Vitamin E and 10.2 times more Vitamin K than Cassava.
• While 1 lb of Raw Cassava contains 1.6 times more Vitamin B1, 1.3 times more Vitamin B9 and more Vitamin C than Cooked Tempeh.
• 1 pound of Cooked Tempeh have insufficient amounts of Vitamin C
• 1 pound of Cassava have insufficient amounts of Vitamin B12, Vitamin E and Vitamin K
• Both Cooked Tempeh as well as Raw Cassava have insufficient amounts of Vitamin A and Vitamin D in one pound.

Comparing minerals per 1 pound for Cooked Tempeh vs Cassava:

• 1 pound of Cooked Tempeh has 6 times more Calcium, 5.4 times more Copper, 7.9 times more Iron, 3.7 times more Magnesium, 3.3 times more Manganese, 9.4 times more Phosphorus, 1.5 times more Potassium and 4.6 times more Zinc than Cassava.
• 1 pound of Cassava lack sufficient amounts of Calcium
• Both Cooked Tempeh as well as Raw Cassava lack sufficient amounts of Selenium in one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Cooked Tempeh has 1.2 times more Energy, 40.6 times more Fat, 45.9 times more Saturated Fat, 7.1 times more Omega 3, 78.7 times more Omega 6, 1.6 times more Sugars, 2.1 times more Fiber and 14.6 times more Protein than Cassava.
• While 1 lb of Raw Cassava contains 5 times more Carbohydrate than Cooked Tempeh.
• 1 pound of Cassava provide inadequate amounts of Omega 3 and Omega 6