Comparing Nutrients in 300 calories Tempeh VS Canned Orange Juice

Weight per 300 calories

• Tempeh: 156g
• Canned Orange Juice: 638g

Tempeh has 4.1 times more energy per 100g than Canned Orange Juice. It has above average energy density when compared to other foods. Unsweetened Canned Orange Juice having low energy density.

Discover which food has more nutrients per 300 calories - Tempeh or Canned Orange Juice?

Macros Ratio

	Protein	Fat	Carbs
Tempeh	39%	47%	14%
Canned Orange Juice	6%	3%	91%

Macro Nutrients

	Tempeh	Canned Orange Juice	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	17.4% 17g	0.99% 0.96g	97g per day for Men 19-50 years
Saturated Fat	12.4% 3.97g	0.36% 0.11g	32g per day for Men 19-50 years
Omega 3	24.2% 0.39g	2.8% 0.045g	1.6g per day for Men 19-50 years
Omega 6	37.2% 6.33g	1% 0.17g	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	54% 70.3g	130g per day for Men 19-50 years
Sugars	5.8% 4.2g	77% 56g	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	21.4% 15.5g	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	% 14.5g	g per day for Men 19-50 years
Sucrose	NA	% 26g	g per day for Men 19-50 years
Fiber	15.2% 5.8g	5.04% 1.9g	38g per day for Men 19-50 years
Protein	56.6% 31.7g	7.75% 4.34g	56g per day for Men 19-50 years

Vitamins

	Tempeh	Canned Orange Juice	Recommended Dietary Allowance
Vitamin A	0% 0μg	6.4% 57.4μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	10% 0.12mg	20.7% 0.25mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	43% 0.56mg	10.3% 0.13mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	25.8% 4.13mg	8% 1.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.7% 0.43mg	23% 1.15mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	26% 0.34mg	15.2% 0.2mg	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	38.3% 153μg	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	213% 192mg	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	8.5% 1.28mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	25% 30μg	0.53% 0.64μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tempeh	Canned Orange Juice	Recommended Dietary Allowance
Calcium	17.3% 173mg	6.4% 64mg	1000mg per day for Men 19-50 years
Copper	97% 0.88mg	15.6% 0.14mg	0.9mg per day for Men 19-50 years
Fluoride	NA	5% 200μg	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	7.98% 0.64mg	8mg per day for Men 19-50 years
Magnesium	30% 127mg	15% 64mg	420mg per day for Men 19-50 years
Manganese	88.3% 2.03mg	5.83% 0.13mg	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	15.5% 109mg	700mg per day for Men 19-50 years
Potassium	19% 644mg	34.5% 1174mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	1.16% 0.64μg	55μg per day for Men 19-50 years
Sodium	0.94% 14mg	1.7% 25.5mg	1500mg per day for Men 19-50 years
Zinc	16% 1.8mg	2.32% 0.26mg	11mg per day for Men 19-50 years
Water	2.5% 93g	15% 560g	3700g per day for Men 19-50 years

Tempeh VS Canned Orange Juice Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Tempeh or Canned Orange Juice?

Lets compare vitamin content per 300 calories of Tempeh vs Canned Orange Juice:

• 300 calories of Tempeh have 4.2 times more Vitamin B2, 3.2 times more Vitamin B3, 1.7 times more Vitamin B6 and 47.2 times more Vitamin K than Canned Orange Juice.
• While 300 kcal of Unsweetened Canned Orange Juice contain more Vitamin A, 2 times more Vitamin B1, 2.6 times more Vitamin B5, 4.1 times more Vitamin B9, more Vitamin C and 2 times more Vitamin E than Tempeh.
• 300 calories of Tempeh have insufficient amounts of Vitamin A, Vitamin C and Vitamin E
• 300 calories of Canned Orange Juice have insufficient amounts of Vitamin K
• Both Tempeh as well as Unsweetened Canned Orange Juice have insufficient amounts of Vitamin B12 and Vitamin D in 300 calories.

Comparing minerals per 300 calories for Tempeh vs Canned Orange Juice:

• 300 calories of Tempeh have 2.7 times more Calcium, 6.2 times more Copper, 6.6 times more Iron, 2 times more Magnesium, 15.2 times more Manganese, 3.8 times more Phosphorus and 7 times more Zinc than Canned Orange Juice.
• While 300 kcal of Unsweetened Canned Orange Juice contain 1.8 times more Potassium and 6 times more Water than Tempeh.
• 300 calories of Canned Orange Juice lack sufficient amounts of Manganese and Zinc
• Both Tempeh as well as Unsweetened Canned Orange Juice lack sufficient amounts of Selenium in 300 calories.

Comparison of macro-nutrients per 300 calories:

• 300 calories of Tempeh have 17.6 times more Fat, 34.5 times more Saturated Fat, 8.7 times more Omega 3, 36.7 times more Omega 6, 3 times more Fiber and 7.3 times more Protein than Canned Orange Juice.
• While 300 kcal of Unsweetened Canned Orange Juice contain 5.9 times more Carbohydrate and 13.3 times more Sugars than Tempeh.
• Both Tempeh and Canned Orange Juice offer comparable quantities of Energy per 300 calories.
• 300 calories of Canned Orange Juice provide inadequate amounts of Omega 3, Omega 6 and Fiber