Comparing Nutrients in 300 calories Tempeh VS Roasted Soybeans with Salt

Weight per 300 calories

• Tempeh: 156g
• Roasted Soybeans with Salt: 64g

Roasted Soybeans with Salt have 2.4 times more energy per unit of mass than Tempeh, which is very high in comparison to other foods. Tempeh having above average energy density.

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

Macros Ratio

	Protein	Fat	Carbs
Tempeh	39%	47%	14%
Roasted Soybeans with Salt	31%	45%	24%

Macro Nutrients

	Tempeh	Roasted Soybeans with Salt	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	17.4% 17g	16.7% 16.2g	97g per day for Men 19-50 years
Saturated Fat	12.4% 3.97g	7.34% 2.35g	32g per day for Men 19-50 years
Omega 3	24.2% 0.39g	67.7% 1.1g	1.6g per day for Men 19-50 years
Omega 6	37.2% 6.33g	47.6% 8.1g	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	15% 19.3g	130g per day for Men 19-50 years
Sugars	5.8% 4.2g	3.7% 2.7g	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	29.8% 11.3g	38g per day for Men 19-50 years
Protein	56.6% 31.7g	44% 24.7g	56g per day for Men 19-50 years

Vitamins

	Tempeh	Roasted Soybeans with Salt	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.71% 6.4μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	10% 0.12mg	5.33% 0.064mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	43% 0.56mg	7.13% 0.093mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	25.8% 4.13mg	5.64% 0.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.7% 0.43mg	5.8% 0.29mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	26% 0.34mg	10.2% 0.13mg	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	33.7% 135μg	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	1.56% 1.4mg	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	3.9% 0.58mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	25% 30μg	27% 32.2μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tempeh	Roasted Soybeans with Salt	Recommended Dietary Allowance
Calcium	17.3% 173mg	8.83% 88.3mg	1000mg per day for Men 19-50 years
Copper	97% 0.88mg	59% 0.53mg	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	31% 2.5mg	8mg per day for Men 19-50 years
Magnesium	30% 127mg	22% 93mg	420mg per day for Men 19-50 years
Manganese	88.3% 2.03mg	60% 1.4mg	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	33% 232mg	700mg per day for Men 19-50 years
Potassium	19% 644mg	27.7% 940mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	22.2% 12.2μg	55μg per day for Men 19-50 years
Sodium	0.94% 14mg	6.95% 104mg	1500mg per day for Men 19-50 years
Zinc	16% 1.8mg	18.3% 2mg	11mg per day for Men 19-50 years
Water	2.5% 93g	0.034% 1.25g	3700g per day for Men 19-50 years

Tempeh VS Roasted Soybeans With Salt Nutrients Per 300 Kcal

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

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

• 300 calories of Tempeh have 1.9 times more Vitamin B1, 6 times more Vitamin B2, 4.6 times more Vitamin B3, 1.5 times more Vitamin B5 and 2.5 times more Vitamin B6 than Roasted Soybeans with Salt.
• While 300 kcal of Roasted Soybeans with Salt contain 3.6 times more Vitamin B9 than Tempeh.
• Both Tempeh and Roasted Soybeans with Salt provide similar amounts of Vitamin K per 300 calories.
• 300 calories of Roasted Soybeans with Salt have insufficient amounts of Vitamin B1, Vitamin B3 and Vitamin B5
• Both Tempeh as well as Roasted Soybeans with Salt have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D and Vitamin E in 300 calories.

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

• 300 calories of Tempeh have 2 times more Calcium, 1.7 times more Copper, 1.7 times more Iron, 1.4 times more Magnesium, 1.5 times more Manganese and 1.8 times more Phosphorus than Roasted Soybeans with Salt.
• While 300 kcal of Roasted Soybeans with Salt contain 1.5 times more Potassium, more Selenium and 7.4 times more Sodium than Tempeh.
• Both Tempeh and Roasted Soybeans with Salt contain similar levels of Zinc per 300 calories.
• 300 calories of Tempeh lack sufficient amounts of Selenium

Comparison of macro-nutrients per 300 calories:

• 300 calories of Tempeh have 1.7 times more Saturated Fat and 1.3 times more Protein than Roasted Soybeans with Salt.
• While 300 kcal of Roasted Soybeans with Salt contain 2.8 times more Omega 3, 1.3 times more Omega 6, 1.6 times more Carbohydrate and 2 times more Fiber than Tempeh.
• Both Tempeh and Roasted Soybeans with Salt offer comparable quantities of Energy and Fat per 300 calories.