Comparing Nutrients in 1 pound Cooked Tempeh VS Tomato Puree

Macros Ratio

	Protein	Fat	Carbs
Cooked Tempeh	37%	48%	15%
Tomato Puree	15%	4%	81%

Macro Nutrients

	Cooked Tempeh	Tomato Puree	Recommended Dietary Allowance
Energy	30.5% 885kcal	5.94% 172kcal	2900kcal per day for Men 19-50 years
Fat	53.2% 51.6g	0.98% 0.95g	97g per day for Men 19-50 years
Saturated Fat	48% 15.4g	0.41% 0.13g	32g per day for Men 19-50 years
Omega 3	34% 0.54g	1.13% 0.018g	1.6g per day for Men 19-50 years
Omega 6	67% 11.4g	2.2% 0.37g	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	31.3% 40.7g	130g per day for Men 19-50 years
Sugars	17% 12.2g	30.2% 22g	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% 10.8g	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	% 11g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	44% 16.8g	22.7% 8.6g	38g per day for Men 19-50 years
Protein	161% 90g	13.4% 7.5g	56g per day for Men 19-50 years

Vitamins

	Cooked Tempeh	Tomato Puree	Recommended Dietary Allowance
Vitamin A	0% 0μg	13% 118μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	20.4% 0.24mg	9.45% 0.11mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	125% 1.6mg	28% 0.36mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	60.5% 9.7mg	41.6% 6.65mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	41% 2.05mg	40% 2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	69.4% 0.9mg	44% 0.57mg	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	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	53.4% 48mg	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	59.6% 8.94mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	73% 87.5μg	13% 15.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Tempeh	Tomato Puree	Recommended Dietary Allowance
Calcium	43.5% 435mg	8.16% 81.6mg	1000mg per day for Men 19-50 years
Copper	272% 2.45mg	145% 1.3mg	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	101% 8.07mg	8mg per day for Men 19-50 years
Magnesium	83% 349mg	25% 104mg	420mg per day for Men 19-50 years
Manganese	253% 5.83mg	33.3% 0.77mg	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	26% 181mg	700mg per day for Men 19-50 years
Potassium	53.5% 1819mg	58.6% 1991mg	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	8.47% 127mg	1500mg per day for Men 19-50 years
Zinc	64.7% 7.12mg	15% 1.63mg	11mg per day for Men 19-50 years
Water	7.3% 270g	10.8% 399g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Tempeh VS Tomato Puree per 1 lb

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

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

• 1 pound of Cooked Tempeh has 2.2 times more Vitamin B1, 4.5 times more Vitamin B2, 1.5 times more Vitamin B3, 1.6 times more Vitamin B6, 1.9 times more Vitamin B9, more Vitamin B12 and 5.7 times more Vitamin K than Tomato Puree.
• While 1 lb of Canned Tomato Puree contains more Vitamin A, more Vitamin C and 4.9 times more Vitamin E than Cooked Tempeh.
• Both Cooked Tempeh and Tomato Puree provide similar amounts of Vitamin B5 per one pound.
• 1 pound of Cooked Tempeh have insufficient amounts of Vitamin A and Vitamin C
• 1 pound of Tomato Puree have insufficient amounts of Vitamin B12
• Both Cooked Tempeh as well as Canned Tomato Puree have insufficient amounts of Vitamin D in one pound.

Comparing minerals per 1 pound for Cooked Tempeh vs Tomato Puree:

• 1 pound of Cooked Tempeh has 5.3 times more Calcium, 1.9 times more Copper, 3.3 times more Magnesium, 7.6 times more Manganese, 6.3 times more Phosphorus and 4.4 times more Zinc than Tomato Puree.
• While 1 lb of Canned Tomato Puree contains 1.5 times more Water than Cooked Tempeh.
• Both Cooked Tempeh and Tomato Puree contain similar levels of Iron and Potassium per one pound.
• 1 pound of Tomato Puree lack sufficient amounts of Calcium
• Both Cooked Tempeh as well as Canned Tomato Puree lack sufficient amounts of Selenium in one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Cooked Tempeh has 5.1 times more Energy, 54.2 times more Fat, 117.2 times more Saturated Fat, 30 times more Omega 3, 30.7 times more Omega 6, 1.9 times more Fiber and 12.1 times more Protein than Tomato Puree.
• While 1 lb of Canned Tomato Puree contains 1.8 times more Sugars than Cooked Tempeh.
• Both Cooked Tempeh and Tomato Puree offer comparable quantities of Carbohydrate per one pound.
• 1 pound of Tomato Puree provide inadequate amounts of Energy, Omega 3 and Omega 6