Comparing Nutrients in 1 pound Tomato Juice with Salt VS Cooked Tempeh

Macros Ratio

	Protein	Fat	Carbs
Tomato Juice with Salt	17%	13%	70%
Cooked Tempeh	37%	48%	15%

Macro Nutrients

	Tomato Juice with Salt	Cooked Tempeh	Recommended Dietary Allowance
Energy	2.66% 77kcal	30.5% 885kcal	2900kcal per day for Men 19-50 years
Fat	1.36% 1.3g	53.2% 51.6g	97g per day for Men 19-50 years
Saturated Fat	0.27% 0.086g	48% 15.4g	32g per day for Men 19-50 years
Omega 3	1.4% 0.023g	34% 0.54g	1.6g per day for Men 19-50 years
Omega 6	0.59% 0.1g	67% 11.4g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	12.3% 16g	26.6% 34.6g	130g per day for Men 19-50 years
Sugars	16% 11.7g	17% 12.2g	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	8.32% 6.03g	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	% 5.67g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	4.77% 1.8g	44% 16.8g	38g per day for Men 19-50 years
Protein	6.9% 3.86g	161% 90g	56g per day for Men 19-50 years

Vitamins

	Tomato Juice with Salt	Cooked Tempeh	Recommended Dietary Allowance
Vitamin A	11.6% 104μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	37.8% 0.45mg	20.4% 0.24mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	27.2% 0.35mg	125% 1.6mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	19% 3.05mg	60.5% 9.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	41% 2.05mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	24.4% 0.32mg	69.4% 0.9mg	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	22.7% 91μg	24% 95μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	26.5% 0.64μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	353% 318mg	0% 0mg	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	9.68% 1.45mg	12% 1.8mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	8.7% 10.4μg	73% 87.5μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tomato Juice with Salt	Cooked Tempeh	Recommended Dietary Allowance
Calcium	4.54% 45.4mg	43.5% 435mg	1000mg per day for Men 19-50 years
Copper	21% 0.19mg	272% 2.45mg	0.9mg per day for Men 19-50 years
Fluoride	0.78% 31.3μg	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	22% 1.77mg	121% 9.66mg	8mg per day for Men 19-50 years
Magnesium	12% 50mg	83% 349mg	420mg per day for Men 19-50 years
Manganese	13.4% 0.31mg	253% 5.83mg	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	12.3% 86mg	164% 1148mg	700mg per day for Men 19-50 years
Potassium	29% 984mg	53.5% 1819mg	3400mg per day for Men 19-50 years
Selenium	4.12% 2.27μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	76.5% 1148mg	4.23% 63.5mg	1500mg per day for Men 19-50 years
Zinc	4.54% 0.5mg	64.7% 7.12mg	11mg per day for Men 19-50 years
Water	11.6% 427g	7.3% 270g	3700g per day for Men 19-50 years

Nutrient Comparison: Tomato Juice with Salt VS Cooked Tempeh per 1 lb

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

Lets compare vitamin content per 1 pound of Tomato Juice with Salt vs Cooked Tempeh:

• 1 pound of Tomato Juice with Salt has more Vitamin A, 1.9 times more Vitamin B1 and more Vitamin C than Cooked Tempeh.
• While 1 lb of Cooked Tempeh contains 4.6 times more Vitamin B2, 3.2 times more Vitamin B3, 2.8 times more Vitamin B6, more Vitamin B12, 1.3 times more Vitamin E and 8.4 times more Vitamin K than Canned Tomato Juice with Salt.
• Both Tomato Juice with Salt and Cooked Tempeh provide similar amounts of Vitamin B9 per one pound.
• 1 pound of Tomato Juice with Salt have insufficient amounts of Vitamin B12 and Vitamin K
• 1 pound of Cooked Tempeh have insufficient amounts of Vitamin A and Vitamin C
• Both Canned Tomato Juice with Salt as well as Cooked Tempeh have insufficient amounts of Vitamin D in one pound.

Comparing minerals per 1 pound for Tomato Juice with Salt vs Cooked Tempeh:

• 1 pound of Tomato Juice with Salt has 18.1 times more Sodium and 1.6 times more Water than Cooked Tempeh.
• While 1 lb of Cooked Tempeh contains 9.6 times more Calcium, 12.9 times more Copper, 5.5 times more Iron, 7 times more Magnesium, 18.9 times more Manganese, 13.3 times more Phosphorus, 1.8 times more Potassium and 14.3 times more Zinc than Canned Tomato Juice with Salt.
• 1 pound of Tomato Juice with Salt lack sufficient amounts of Calcium and Zinc
• Both Canned Tomato Juice with Salt as well as Cooked Tempeh lack sufficient amounts of Selenium in one pound.

Comparison of macro-nutrients per 1 pound:

• 1 lb of Cooked Tempeh contains 11.5 times more Energy, 39.2 times more Fat, 178.9 times more Saturated Fat, 24 times more Omega 3, 114.5 times more Omega 6, 2.2 times more Carbohydrate, 9.3 times more Fiber and 23.4 times more Protein than Canned Tomato Juice with Salt.
• Both Tomato Juice with Salt and Cooked Tempeh offer comparable quantities of Sugars per one pound.
• 1 pound of Tomato Juice with Salt provide inadequate amounts of Energy, Omega 3, Omega 6, Fiber and Protein