Comparing Nutrients in 300 calories Tempeh VS Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt

Weight per 300 calories

• Tempeh: 156g
• Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt: 186g

Both foods have similar energy densities which is above average in comparison to other foods.

Discover which food has more nutrients per 300 calories - Tempeh or Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt?

Macros Ratio

	Protein	Fat	Carbs
Tempeh	39%	47%	14%
Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt	6%	28%	66%

Macro Nutrients

	Tempeh	Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	17.4% 17g	9.85% 9.56g	97g per day for Men 19-50 years
Saturated Fat	12.4% 3.97g	6.3% 2g	32g per day for Men 19-50 years
Omega 3	24.2% 0.39g	2.1% 0.034g	1.6g per day for Men 19-50 years
Omega 6	37.2% 6.33g	3.1% 0.53g	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	39.4% 51.2g	130g per day for Men 19-50 years
Sugars	5.8% 4.2g	0.75% 0.54g	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	0% 0g	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	% 0.22g	g per day for Men 19-50 years
Sucrose	NA	% 0.32g	g per day for Men 19-50 years
Fiber	15.2% 5.8g	11.3% 4.3g	38g per day for Men 19-50 years
Protein	56.6% 31.7g	8.35% 4.68g	56g per day for Men 19-50 years

Vitamins

	Tempeh	Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	10% 0.12mg	19% 0.23mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	43% 0.56mg	4.44% 0.058mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	25.8% 4.13mg	25% 3.98mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.7% 0.43mg	18.3% 0.91mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	26% 0.34mg	24.7% 0.32mg	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	10.2% 41μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	5.2% 0.13μg	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	24.4% 22mg	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	1.24% 0.19mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	25% 30μg	3.57% 4.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tempeh	Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt	Recommended Dietary Allowance
Calcium	17.3% 173mg	2.42% 24.2mg	1000mg per day for Men 19-50 years
Copper	97% 0.88mg	30% 0.27mg	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	17.5% 1.4mg	8mg per day for Men 19-50 years
Magnesium	30% 127mg	12.4% 52mg	420mg per day for Men 19-50 years
Manganese	88.3% 2.03mg	17.7% 0.41mg	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	26% 181mg	700mg per day for Men 19-50 years
Potassium	19% 644mg	26% 878mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	0.34% 0.19μg	55μg per day for Men 19-50 years
Sodium	0.94% 14mg	48.6% 729mg	1500mg per day for Men 19-50 years
Zinc	16% 1.8mg	6.78% 0.75mg	11mg per day for Men 19-50 years
Water	2.5% 93g	3.18% 118g	3700g per day for Men 19-50 years

Tempeh VS Oven-heated Frozen Crinkle Cut French Fried Potatoes With Salt Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Tempeh or Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt?

Lets compare vitamin content per 300 calories of Tempeh vs Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt:

• 300 calories of Tempeh have 9.7 times more Vitamin B2 and 7 times more Vitamin K than Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt.
• While 300 kcal of Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt contain 1.9 times more Vitamin B1, 2.1 times more Vitamin B5 and more Vitamin C than Tempeh.
• Both Tempeh and Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt provide similar amounts of Vitamin B3, Vitamin B6 and Vitamin B9 per 300 calories.
• 300 calories of Tempeh have insufficient amounts of Vitamin C
• 300 calories of Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt have insufficient amounts of Vitamin B2 and Vitamin K
• Both Tempeh as well as Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt have insufficient amounts of Vitamin A, Vitamin D and Vitamin E in 300 calories.

Comparing minerals per 300 calories for Tempeh vs Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt:

• 300 calories of Tempeh have 7.2 times more Calcium, 3.2 times more Copper, 3 times more Iron, 2.4 times more Magnesium, 5 times more Manganese, 2.3 times more Phosphorus and 2.4 times more Zinc than Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt.
• While 300 kcal of Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt contain 1.4 times more Potassium and 51.8 times more Sodium than Tempeh.
• 300 calories of Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt lack sufficient amounts of Calcium
• Both Tempeh as well as Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt lack sufficient amounts of Selenium in 300 calories.

Comparison of macro-nutrients per 300 calories:

• 300 calories of Tempeh have 1.8 times more Fat, 2 times more Saturated Fat, 11.6 times more Omega 3, 12 times more Omega 6, 1.3 times more Fiber and 6.8 times more Protein than Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt.
• While 300 kcal of Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt contain 4.3 times more Carbohydrate than Tempeh.
• Both Tempeh and Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt offer comparable quantities of Energy per 300 calories.
• 300 calories of Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt provide inadequate amounts of Omega 3 and Omega 6