Comparing Nutrients in 300 calories Tempeh VS Boiled Spears Frozen Broccoli

Weight per 300 calories

• Tempeh: 156g
• Boiled Spears Frozen Broccoli: 1071g

Tempeh has 6.9 times more energy per 100g than Boiled Spears Frozen Broccoli. It has above average energy density when compared to other foods. Boiled and Drained Spears Frozen Broccoli having very low energy density.

Discover which food has more nutrients per 300 calories - Tempeh or Boiled Spears Frozen Broccoli?

Macros Ratio

	Protein	Fat	Carbs
Tempeh	39%	47%	14%
Boiled Spears Frozen Broccoli	36%	3%	61%

Macro Nutrients

	Tempeh	Boiled Spears Frozen Broccoli	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	17.4% 17g	1.2% 1.18g	97g per day for Men 19-50 years
Saturated Fat	12.4% 3.97g	0.6% 0.19g	32g per day for Men 19-50 years
Omega 3	24.2% 0.39g	28% 0.45g	1.6g per day for Men 19-50 years
Omega 6	37.2% 6.33g	0.82% 0.14g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	9.2% 12g	44% 57.4g	130g per day for Men 19-50 years
Sugars	5.8% 4.2g	21.7% 15.8g	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	15.2% 5.8g	84.6% 32g	38g per day for Men 19-50 years
Protein	56.6% 31.7g	59.3% 33.2g	56g per day for Men 19-50 years

Vitamins

	Tempeh	Boiled Spears Frozen Broccoli	Recommended Dietary Allowance
Vitamin A	0% 0μg	60.7% 546μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	10% 0.12mg	49% 0.59mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	43% 0.56mg	66.8% 0.87mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	25.8% 4.13mg	30.7% 4.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.7% 0.43mg	58.7% 2.94mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	26% 0.34mg	107% 1.4mg	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	9.38% 37.5μg	80.4% 321μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	5.2% 0.13μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	477% 430mg	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	4.17% 0.63mg	94% 14mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	25% 30μg	787% 944μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tempeh	Boiled Spears Frozen Broccoli	Recommended Dietary Allowance
Calcium	17.3% 173mg	54.6% 546mg	1000mg per day for Men 19-50 years
Copper	97% 0.88mg	51% 0.46mg	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	52.7% 4.2mg	81.7% 6.54mg	8mg per day for Men 19-50 years
Magnesium	30% 127mg	51% 214mg	420mg per day for Men 19-50 years
Manganese	88.3% 2.03mg	151% 3.5mg	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	59.4% 416mg	84% 589mg	700mg per day for Men 19-50 years
Potassium	19% 644mg	56.7% 1929mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	37% 20.4μg	55μg per day for Men 19-50 years
Sodium	0.94% 14mg	17% 257mg	1500mg per day for Men 19-50 years
Zinc	16% 1.8mg	29.2% 3.2mg	11mg per day for Men 19-50 years
Water	2.5% 93g	26.3% 972g	3700g per day for Men 19-50 years

Tempeh VS Boiled Spears Frozen Broccoli Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Tempeh or Boiled Spears Frozen Broccoli?

Lets compare vitamin content per 300 calories of Tempeh vs Boiled Spears Frozen Broccoli:

• 300 kcal of Boiled and Drained Spears Frozen Broccoli contain more Vitamin A, 4.8 times more Vitamin B1, 1.6 times more Vitamin B2, 6.8 times more Vitamin B5, 4.1 times more Vitamin B6, 8.6 times more Vitamin B9, more Vitamin C, 22.6 times more Vitamin E and 31.3 times more Vitamin K than Tempeh.
• Both Tempeh and Boiled Spears Frozen Broccoli provide similar amounts of Vitamin B3 per 300 calories.
• 300 calories of Tempeh have insufficient amounts of Vitamin A, Vitamin C and Vitamin E
• Both Tempeh as well as Boiled and Drained Spears Frozen Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in 300 calories.

Comparing minerals per 300 calories for Tempeh vs Boiled Spears Frozen Broccoli:

• 300 calories of Tempeh have 1.9 times more Copper than Boiled Spears Frozen Broccoli.
• While 300 kcal of Boiled and Drained Spears Frozen Broccoli contain 3.2 times more Calcium, 1.5 times more Iron, 1.7 times more Magnesium, 1.7 times more Manganese, 1.4 times more Phosphorus, 3 times more Potassium, more Selenium, 18.3 times more Sodium, 1.8 times more Zinc and 10.4 times more Water than Tempeh.
• 300 calories of Tempeh lack sufficient amounts of Selenium

Comparison of macro-nutrients per 300 calories:

• 300 calories of Tempeh have 14.3 times more Fat, 20.6 times more Saturated Fat and 45.5 times more Omega 6 than Boiled Spears Frozen Broccoli.
• While 300 kcal of Boiled and Drained Spears Frozen Broccoli contain 4.8 times more Carbohydrate, 3.7 times more Sugars and 5.6 times more Fiber than Tempeh.
• Both Tempeh and Boiled Spears Frozen Broccoli offer comparable quantities of Energy, Omega 3 and Protein per 300 calories.
• 300 calories of Boiled Spears Frozen Broccoli provide inadequate amounts of Omega 6