Comparing Nutrients in 1 pound Cooked Tempeh VS Canned Orange Juice

Macros Ratio

	Protein	Fat	Carbs
Cooked Tempeh	37%	48%	15%
Canned Orange Juice	6%	3%	91%

Macro Nutrients

	Cooked Tempeh	Canned Orange Juice	Recommended Dietary Allowance
Energy	30.5% 885kcal	7.35% 213kcal	2900kcal per day for Men 19-50 years
Fat	53.2% 51.6g	0.7% 0.68g	97g per day for Men 19-50 years
Saturated Fat	48% 15.4g	0.26% 0.082g	32g per day for Men 19-50 years
Omega 3	34% 0.54g	2% 0.032g	1.6g per day for Men 19-50 years
Omega 6	67% 11.4g	0.72% 0.12g	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	38.4% 50g	130g per day for Men 19-50 years
Sugars	17% 12.2g	55% 39.7g	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	15.2% 11g	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	% 10.3g	g per day for Men 19-50 years
Sucrose	NA	% 18.4g	g per day for Men 19-50 years
Fiber	44% 16.8g	3.6% 1.36g	38g per day for Men 19-50 years
Protein	161% 90g	5.5% 3.1g	56g per day for Men 19-50 years

Vitamins

	Cooked Tempeh	Canned Orange Juice	Recommended Dietary Allowance
Vitamin A	0% 0μg	4.54% 41μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	20.4% 0.24mg	14.7% 0.18mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	125% 1.6mg	7.33% 0.095mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	60.5% 9.7mg	5.7% 0.91mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	41% 2.05mg	16.3% 0.82mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	69.4% 0.9mg	11% 0.14mg	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	27.2% 109μg	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	152% 137mg	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	6.05% 0.91mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	73% 87.5μg	0.38% 0.45μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Tempeh	Canned Orange Juice	Recommended Dietary Allowance
Calcium	43.5% 435mg	4.54% 45.4mg	1000mg per day for Men 19-50 years
Copper	272% 2.45mg	11% 0.1mg	0.9mg per day for Men 19-50 years
Fluoride	NA	3.55% 142μg	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	5.67% 0.45mg	8mg per day for Men 19-50 years
Magnesium	83% 349mg	10.8% 45.4mg	420mg per day for Men 19-50 years
Manganese	253% 5.83mg	4.14% 0.095mg	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	11% 77mg	700mg per day for Men 19-50 years
Potassium	53.5% 1819mg	24.5% 835mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	0.82% 0.45μg	55μg per day for Men 19-50 years
Sodium	4.23% 63.5mg	1.2% 18mg	1500mg per day for Men 19-50 years
Zinc	64.7% 7.12mg	1.65% 0.18mg	11mg per day for Men 19-50 years
Water	7.3% 270g	10.8% 398g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Tempeh VS Canned Orange Juice per 1 lb

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

Lets compare vitamin content per 1 pound of Cooked Tempeh vs Canned Orange Juice:

• 1 pound of Cooked Tempeh has 1.4 times more Vitamin B1, 17 times more Vitamin B2, 10.6 times more Vitamin B3, 2.5 times more Vitamin B5, 6.4 times more Vitamin B6, more Vitamin B12, 2 times more Vitamin E and 193 times more Vitamin K than Canned Orange Juice.
• While 1 lb of Unsweetened Canned Orange Juice contains more Vitamin C than Cooked Tempeh.
• Both Cooked Tempeh and Canned Orange Juice provide similar amounts of Vitamin B9 per one pound.
• 1 pound of Cooked Tempeh have insufficient amounts of Vitamin C
• 1 pound of Canned Orange Juice have insufficient amounts of Vitamin B2, Vitamin B3, Vitamin B12, Vitamin E and Vitamin K
• Both Cooked Tempeh as well as Unsweetened Canned Orange Juice have insufficient amounts of Vitamin A and Vitamin D in one pound.

Comparing minerals per 1 pound for Cooked Tempeh vs Canned Orange Juice:

• 1 pound of Cooked Tempeh has 9.6 times more Calcium, 24.5 times more Copper, 21.3 times more Iron, 7.7 times more Magnesium, 61.2 times more Manganese, 14.9 times more Phosphorus, 2.2 times more Potassium and 39.3 times more Zinc than Canned Orange Juice.
• While 1 lb of Unsweetened Canned Orange Juice contains 1.5 times more Water than Cooked Tempeh.
• 1 pound of Canned Orange Juice lack sufficient amounts of Calcium, Iron, Manganese and Zinc
• Both Cooked Tempeh as well as Unsweetened Canned Orange Juice lack sufficient amounts of Selenium in one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Cooked Tempeh has 4.1 times more Energy, 75.9 times more Fat, 188.9 times more Saturated Fat, 17.1 times more Omega 3, 93.3 times more Omega 6, 12.3 times more Fiber and 29.3 times more Protein than Canned Orange Juice.
• While 1 lb of Unsweetened Canned Orange Juice contains 1.4 times more Carbohydrate and 3.2 times more Sugars than Cooked Tempeh.
• 1 pound of Canned Orange Juice provide inadequate amounts of Energy, Omega 3, Omega 6, Fiber and Protein