Comparing Nutrients in 300 calories Soymilk, chocolate, with added calcium, vitamins A and D VS Cooked Tempeh

Weight per 300 calories

• Soymilk, chocolate, with added calcium, vitamins A and D: 476g
• Cooked Tempeh: 154g

Cooked Tempeh has 3.1 times more energy per unit of mass than Soymilk, chocolate, with added calcium, vitamins A and D, which is above average in comparison to other foods. Soymilk, chocolate, with added calcium, vitamins A and D having low energy density.

Discover which food has more nutrients per 300 calories - Soymilk, chocolate, with added calcium, vitamins A and D or Cooked Tempeh?

Macros Ratio

	Protein	Fat	Carbs
Soymilk, chocolate, with added calcium, vitamins A and D	14%	22%	64%
Cooked Tempeh	37%	48%	15%

Macro Nutrients

	Soymilk, chocolate, with added calcium, vitamins A and D	Cooked Tempeh	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	7.5% 7.3g	18% 17.5g	97g per day for Men 19-50 years
Saturated Fat	3.57% 1.14g	16.3% 5.23g	32g per day for Men 19-50 years
Omega 3	22.3% 0.36g	11.5% 0.18g	1.6g per day for Men 19-50 years
Omega 6	16.4% 2.8g	22.8% 3.87g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	36.4% 47.4g	9% 11.7g	130g per day for Men 19-50 years
Sugars	51.6% 37.4g	5.73% 4.15g	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	5% 1.9g	15% 5.7g	38g per day for Men 19-50 years
Protein	19.2% 10.8g	54.7% 30.6g	56g per day for Men 19-50 years

Vitamins

	Soymilk, chocolate, with added calcium, vitamins A and D	Cooked Tempeh	Recommended Dietary Allowance
Vitamin A	37% 333μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.73% 0.1mg	6.92% 0.083mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	96% 1.25mg	42.2% 0.55mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	15.3% 2.44mg	20.5% 3.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.48% 0.42mg	14% 0.7mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	28.2% 0.37mg	23.6% 0.31mg	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	13% 52.4μg	8.08% 32.3μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	139% 3.33μg	8.97% 0.22μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	9% 8.1mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	31.7% 190IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	3.5% 0.52mg	4.1% 0.62mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	12% 14.3μg	24.7% 29.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Soymilk, chocolate, with added calcium, vitamins A and D	Cooked Tempeh	Recommended Dietary Allowance
Calcium	60% 600mg	14.8% 148mg	1000mg per day for Men 19-50 years
Copper	109% 0.98mg	92% 0.83mg	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	28.6% 2.3mg	41% 3.28mg	8mg per day for Men 19-50 years
Magnesium	17% 71.4mg	28.2% 118mg	420mg per day for Men 19-50 years
Manganese	NA	86% 1.98mg	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	34.7% 243mg	55.6% 389mg	700mg per day for Men 19-50 years
Potassium	20% 681mg	18% 617mg	3400mg per day for Men 19-50 years
Selenium	41.6% 23μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	17% 252mg	1.44% 21.5mg	1500mg per day for Men 19-50 years
Zinc	14.7% 1.6mg	22% 2.4mg	11mg per day for Men 19-50 years
Water	11% 408g	2.48% 92g	3700g per day for Men 19-50 years

Soymilk, Chocolate, With Added Calcium, Vitamins A And D VS Cooked Tempeh Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Soymilk, chocolate, with added calcium, vitamins A and D or Cooked Tempeh?

Lets compare vitamin content per 300 calories of Soymilk, chocolate, with added calcium, vitamins A and D vs Cooked Tempeh:

• 300 calories of Soymilk, chocolate, with added calcium, vitamins A and D have more Vitamin A, 1.3 times more Vitamin B1, 2.3 times more Vitamin B2, 1.6 times more Vitamin B9, 15.5 times more Vitamin B12, more Vitamin C and more Vitamin D than Cooked Tempeh.
• While 300 kcal of Cooked Tempeh contain 1.3 times more Vitamin B3, 1.6 times more Vitamin B5 and 2.1 times more Vitamin K than Soymilk, chocolate, with added calcium, vitamins A and D.
• Both Soymilk, chocolate, with added calcium, vitamins A and D and Cooked Tempeh provide similar amounts of Vitamin B6 per 300 calories.
• 300 calories of Cooked Tempeh have insufficient amounts of Vitamin A, Vitamin C and Vitamin D
• Both Soymilk, chocolate, with added calcium, vitamins A and D as well as Cooked Tempeh have insufficient amounts of Vitamin E in 300 calories.

Comparing minerals per 300 calories for Soymilk, chocolate, with added calcium, vitamins A and D vs Cooked Tempeh:

• 300 calories of Soymilk, chocolate, with added calcium, vitamins A and D have 4.1 times more Calcium, more Selenium, 11.7 times more Sodium and 4.4 times more Water than Cooked Tempeh.
• While 300 kcal of Cooked Tempeh contain 1.4 times more Iron, 1.7 times more Magnesium, 1.6 times more Phosphorus and 1.5 times more Zinc than Soymilk, chocolate, with added calcium, vitamins A and D.
• Both Soymilk, chocolate, with added calcium, vitamins A and D and Cooked Tempeh contain similar levels of Copper and Potassium per 300 calories.
• 300 calories of Cooked Tempeh lack sufficient amounts of Selenium

Comparison of macro-nutrients per 300 calories:

• 300 calories of Soymilk, chocolate, with added calcium, vitamins A and D have 1.9 times more Omega 3, 4 times more Carbohydrate and 9 times more Sugars than Cooked Tempeh.
• While 300 kcal of Cooked Tempeh contain 2.4 times more Fat, 4.6 times more Saturated Fat, 1.4 times more Omega 6, 3 times more Fiber and 2.8 times more Protein than Soymilk, chocolate, with added calcium, vitamins A and D.
• Both Soymilk, chocolate, with added calcium, vitamins A and D and Cooked Tempeh offer comparable quantities of Energy per 300 calories.
• 300 calories of Soymilk, chocolate, with added calcium, vitamins A and D provide inadequate amounts of Fiber