Comparing Nutrients in 1 pound Cooked Tempeh VS Chocolate Soymilk

Macros Ratio

	Protein	Fat	Carbs
Cooked Tempeh	37%	48%	15%
Chocolate Soymilk	14%	22%	64%

Macro Nutrients

	Cooked Tempeh	Chocolate Soymilk	Recommended Dietary Allowance
Energy	30.5% 885kcal	9.85% 286kcal	2900kcal per day for Men 19-50 years
Fat	53.2% 51.6g	7.15% 6.94g	97g per day for Men 19-50 years
Saturated Fat	48% 15.4g	3.4% 1.1g	32g per day for Men 19-50 years
Omega 3	34% 0.54g	21.3% 0.34g	1.6g per day for Men 19-50 years
Omega 6	67% 11.4g	15.6% 2.65g	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	34.7% 45g	130g per day for Men 19-50 years
Sugars	17% 12.2g	49% 35.7g	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	4.77% 1.8g	38g per day for Men 19-50 years
Protein	161% 90g	18.3% 10.3g	56g per day for Men 19-50 years

Vitamins

	Cooked Tempeh	Chocolate Soymilk	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	8.3% 0.1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	125% 1.6mg	91% 1.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	60.5% 9.7mg	14.5% 2.33mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	41% 2.05mg	8.07% 0.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	69.4% 0.9mg	27% 0.35mg	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	12.5% 50μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	26.5% 0.64μg	132% 3.18μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	8.57% 7.7mg	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	0.3% 0.045mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	73% 87.5μg	11.3% 13.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Tempeh	Chocolate Soymilk	Recommended Dietary Allowance
Calcium	43.5% 435mg	11.3% 113mg	1000mg per day for Men 19-50 years
Copper	272% 2.45mg	104% 0.93mg	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	27.2% 2.18mg	8mg per day for Men 19-50 years
Magnesium	83% 349mg	16% 68mg	420mg per day for Men 19-50 years
Manganese	253% 5.83mg	NA	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	33% 231mg	700mg per day for Men 19-50 years
Potassium	53.5% 1819mg	19% 649mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	39.6% 21.8μg	55μg per day for Men 19-50 years
Sodium	4.23% 63.5mg	16% 240mg	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	10.5% 388g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Tempeh VS Chocolate Soymilk per 1 lb

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

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

• 1 pound of Cooked Tempeh has 2.5 times more Vitamin B1, 1.4 times more Vitamin B2, 4.2 times more Vitamin B3, 5.1 times more Vitamin B5, 2.6 times more Vitamin B6, 1.9 times more Vitamin B9, 40 times more Vitamin E and 6.4 times more Vitamin K than Chocolate Soymilk.
• While 1 lb of Unfortified Chocolate Soymilk contains 5 times more Vitamin B12 than Cooked Tempeh.
• 1 pound of Chocolate Soymilk have insufficient amounts of Vitamin B1, Vitamin B5 and Vitamin E
• Both Cooked Tempeh as well as Unfortified Chocolate Soymilk have insufficient amounts of Vitamin A, Vitamin C and Vitamin D in one pound.

Comparing minerals per 1 pound for Cooked Tempeh vs Chocolate Soymilk:

• 1 pound of Cooked Tempeh has 3.8 times more Calcium, 2.6 times more Copper, 4.4 times more Iron, 5.1 times more Magnesium, 5 times more Phosphorus, 2.8 times more Potassium and 4.6 times more Zinc than Chocolate Soymilk.
• While 1 lb of Unfortified Chocolate Soymilk contains more Selenium, 3.8 times more Sodium and 1.4 times more Water than Cooked Tempeh.
• 1 pound of Cooked Tempeh lack sufficient amounts of Selenium

Comparison of macro-nutrients per 1 pound:

• 1 pound of Cooked Tempeh has 3.1 times more Energy, 7.4 times more Fat, 14.2 times more Saturated Fat, 1.6 times more Omega 3, 4.3 times more Omega 6, 9.3 times more Fiber and 8.8 times more Protein than Chocolate Soymilk.
• While 1 lb of Unfortified Chocolate Soymilk contains 1.3 times more Carbohydrate and 2.9 times more Sugars than Cooked Tempeh.
• 1 pound of Chocolate Soymilk provide inadequate amounts of Fiber