Comparing Nutrients in 300 calories Tempeh VS Frozen Roasted Potatoes with Salt

Weight per 300 calories

• Tempeh: 156g
• Frozen Roasted Potatoes with Salt: 236g

Tempeh has 1.5 times more energy per 100g than Frozen Roasted Potatoes with Salt. It has above average energy density when compared to other foods. Frozen Roasted Potatoes with Salt having average energy density.

Discover which food has more nutrients per 300 calories - Tempeh or Frozen Roasted Potatoes with Salt?

Macros Ratio

	Protein	Fat	Carbs
Tempeh	39%	47%	14%
Frozen Roasted Potatoes with Salt	7%	13%	80%

Macro Nutrients

	Tempeh	Frozen Roasted 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	4.4% 4.28g	97g per day for Men 19-50 years
Saturated Fat	12.4% 3.97g	1.23% 0.39g	32g per day for Men 19-50 years
Omega 3	24.2% 0.39g	NA	1.6g per day for Men 19-50 years
Omega 6	37.2% 6.33g	NA	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	47.5% 61.8g	130g per day for Men 19-50 years
Sugars	5.8% 4.2g	2.25% 1.63g	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	16% 6.14g	38g per day for Men 19-50 years
Protein	56.6% 31.7g	9.36% 5.24g	56g per day for Men 19-50 years

Vitamins

	Tempeh	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Vitamin A	0% 0μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	10% 0.12mg	NA	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	43% 0.56mg	NA	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	25.8% 4.13mg	NA	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.7% 0.43mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	26% 0.34mg	NA	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	NA	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	4.46% 4mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	4.17% 0.63mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	25% 30μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tempeh	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Calcium	17.3% 173mg	3.54% 35.4mg	1000mg per day for Men 19-50 years
Copper	97% 0.88mg	NA	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	14.8% 1.2mg	8mg per day for Men 19-50 years
Magnesium	30% 127mg	NA	420mg per day for Men 19-50 years
Manganese	88.3% 2.03mg	NA	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	NA	700mg per day for Men 19-50 years
Potassium	19% 644mg	31.3% 1063mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	NA	55μg per day for Men 19-50 years
Sodium	0.94% 14mg	47% 704mg	1500mg per day for Men 19-50 years
Zinc	16% 1.8mg	NA	11mg per day for Men 19-50 years
Water	2.5% 93g	4.35% 161g	3700g per day for Men 19-50 years

Tempeh VS Frozen Roasted Potatoes With Salt Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Tempeh or Frozen Roasted Potatoes with Salt?

Lets compare vitamin content per 300 calories of Tempeh vs Frozen Roasted Potatoes with Salt:

• Both Tempeh and Frozen Roasted Potatoes with Salt have similar amounts of vitamins per 300 kcal
• Both Tempeh as well as Frozen Roasted Potatoes with Salt have insufficient amounts of Vitamin C in 300 calories.

Comparing minerals per 300 calories for Tempeh vs Frozen Roasted Potatoes with Salt:

• 300 calories of Tempeh have 4.9 times more Calcium and 3.6 times more Iron than Frozen Roasted Potatoes with Salt.
• While 300 kcal of Frozen Roasted Potatoes with Salt contain 1.7 times more Potassium and 50.1 times more Sodium than Tempeh.
• 300 calories of Frozen Roasted Potatoes with Salt lack sufficient amounts of Calcium

Comparison of macro-nutrients per 300 calories:

• 300 calories of Tempeh have 3.9 times more Fat, 10.1 times more Saturated Fat and 6 times more Protein than Frozen Roasted Potatoes with Salt.
• While 300 kcal of Frozen Roasted Potatoes with Salt contain 5.2 times more Carbohydrate than Tempeh.
• Both Tempeh and Frozen Roasted Potatoes with Salt offer comparable quantities of Energy and Fiber per 300 calories.