Comparing Nutrients in 300 calories Tempeh VS Canned Carrots with Salt

Weight per 300 calories

• Tempeh: 156g
• Canned Carrots with Salt: 1200g

Tempeh has 7.7 times more energy per 100g than Canned Carrots with Salt. It has above average energy density when compared to other foods. Drained Canned Carrots with Salt having very low energy density.

Discover which food has more nutrients per 300 calories - Tempeh or Canned Carrots with Salt?

Macros Ratio

	Protein	Fat	Carbs
Tempeh	39%	47%	14%
Canned Carrots with Salt	10%	6%	84%

Macro Nutrients

	Tempeh	Canned Carrots with Salt	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	17.4% 17g	2.35% 2.28g	97g per day for Men 19-50 years
Saturated Fat	12.4% 3.97g	1.35% 0.43g	32g per day for Men 19-50 years
Omega 3	24.2% 0.39g	8.25% 0.13g	1.6g per day for Men 19-50 years
Omega 6	37.2% 6.33g	5.58% 0.95g	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	51% 66.5g	130g per day for Men 19-50 years
Sugars	5.8% 4.2g	41% 29.8g	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	47.4% 18g	38g per day for Men 19-50 years
Protein	56.6% 31.7g	13.7% 7.68g	56g per day for Men 19-50 years

Vitamins

	Tempeh	Canned Carrots with Salt	Recommended Dietary Allowance
Vitamin A	0% 0μg	744% 6696μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	10% 0.12mg	18% 0.22mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	43% 0.56mg	27.7% 0.36mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	25.8% 4.13mg	41.4% 6.62mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.7% 0.43mg	32.4% 1.62mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	26% 0.34mg	103% 1.34mg	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	27% 108μg	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	36% 32.4mg	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	59.2% 8.9mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	25% 30μg	98% 118μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tempeh	Canned Carrots with Salt	Recommended Dietary Allowance
Calcium	17.3% 173mg	30% 300mg	1000mg per day for Men 19-50 years
Copper	97% 0.88mg	139% 1.25mg	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	96% 7.68mg	8mg per day for Men 19-50 years
Magnesium	30% 127mg	23% 96mg	420mg per day for Men 19-50 years
Manganese	88.3% 2.03mg	235% 5.4mg	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	41% 288mg	700mg per day for Men 19-50 years
Potassium	19% 644mg	63% 2148mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	8.73% 4.8μg	55μg per day for Men 19-50 years
Sodium	0.94% 14mg	194% 2904mg	1500mg per day for Men 19-50 years
Zinc	16% 1.8mg	28.4% 3.12mg	11mg per day for Men 19-50 years
Water	2.5% 93g	30% 1115g	3700g per day for Men 19-50 years

Tempeh VS Canned Carrots With Salt Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Tempeh or Canned Carrots with Salt?

Lets compare vitamin content per 300 calories of Tempeh vs Canned Carrots with Salt:

• 300 calories of Tempeh have 1.6 times more Vitamin B2 than Canned Carrots with Salt.
• While 300 kcal of Drained Canned Carrots with Salt contain more Vitamin A, 1.8 times more Vitamin B1, 1.6 times more Vitamin B3, 3.7 times more Vitamin B5, 4 times more Vitamin B6, 2.9 times more Vitamin B9, more Vitamin C, 14.2 times more Vitamin E and 3.9 times more Vitamin K than Tempeh.
• 300 calories of Tempeh have insufficient amounts of Vitamin A, Vitamin C and Vitamin E
• Both Tempeh as well as Drained Canned Carrots with Salt have insufficient amounts of Vitamin B12 and Vitamin D in 300 calories.

Comparing minerals per 300 calories for Tempeh vs Canned Carrots with Salt:

• 300 calories of Tempeh have 1.3 times more Magnesium and 1.4 times more Phosphorus than Canned Carrots with Salt.
• While 300 kcal of Drained Canned Carrots with Salt contain 1.7 times more Calcium, 1.4 times more Copper, 1.8 times more Iron, 2.7 times more Manganese, 3.3 times more Potassium, more Selenium, 206.5 times more Sodium, 1.8 times more Zinc and 12 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 7.4 times more Fat, 9.2 times more Saturated Fat, 2.9 times more Omega 3, 6.7 times more Omega 6 and 4.1 times more Protein than Canned Carrots with Salt.
• While 300 kcal of Drained Canned Carrots with Salt contain 5.6 times more Carbohydrate, 7.1 times more Sugars and 3.1 times more Fiber than Tempeh.
• Both Tempeh and Canned Carrots with Salt offer comparable quantities of Energy per 300 calories.
• 300 calories of Canned Carrots with Salt provide inadequate amounts of Omega 6