Comparing Nutrients in 300 calories Cooked Tempeh VS Peanut Butter

Weight per 300 calories

• Cooked Tempeh: 154g
• Peanut Butter: 51g

Smooth Peanut Butter has 3 times more energy per unit of mass than Cooked Tempeh, which is very high in comparison to other foods. Cooked Tempeh having above average energy density.

Discover which food has more nutrients per 300 calories - Cooked Tempeh or Peanut Butter?

Macros Ratio

	Protein	Fat	Carbs
Cooked Tempeh	37%	48%	15%
Peanut Butter	14%	71%	15%

Macro Nutrients

	Cooked Tempeh	Peanut Butter	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	18% 17.5g	26% 25.3g	97g per day for Men 19-50 years
Saturated Fat	16.3% 5.23g	15% 4.86g	32g per day for Men 19-50 years
Omega 3	11.5% 0.18g	1.24% 0.02g	1.6g per day for Men 19-50 years
Omega 6	22.8% 3.87g	34% 5.76g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	9% 11.7g	9.4% 12.2g	130g per day for Men 19-50 years
Sugars	5.73% 4.15g	4.57% 3.3g	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	% 2.1g	g per day for Men 19-50 years
Sucrose	NA	% 1.2g	g per day for Men 19-50 years
Fiber	15% 5.7g	7.65% 2.9g	38g per day for Men 19-50 years
Protein	54.7% 30.6g	20% 11g	56g per day for Men 19-50 years

Vitamins

	Cooked Tempeh	Peanut Butter	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	6.92% 0.083mg	4.55% 0.055mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	42.2% 0.55mg	4.12% 0.054mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	20.5% 3.3mg	42% 6.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	14% 0.7mg	10.6% 0.53mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	23.6% 0.31mg	21.6% 0.28mg	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	8.08% 32.3μg	4.46% 18μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	8.97% 0.22μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	0% 0mg	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	4.1% 0.62mg	20.2% 3.03mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	24.7% 29.7μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Tempeh	Peanut Butter	Recommended Dietary Allowance
Calcium	14.8% 148mg	2.76% 27.6mg	1000mg per day for Men 19-50 years
Copper	92% 0.83mg	32.4% 0.29mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.04% 1.6μg	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	41% 3.28mg	13.8% 1.1mg	8mg per day for Men 19-50 years
Magnesium	28.2% 118mg	21.7% 91mg	420mg per day for Men 19-50 years
Manganese	86% 1.98mg	30% 0.69mg	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	55.6% 389mg	24.4% 171mg	700mg per day for Men 19-50 years
Potassium	18% 617mg	8.9% 302mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	37.5% 20.6μg	55μg per day for Men 19-50 years
Sodium	1.44% 21.5mg	16% 243mg	1500mg per day for Men 19-50 years
Zinc	22% 2.4mg	12.4% 1.36mg	11mg per day for Men 19-50 years
Water	2.48% 92g	0.021% 0.79g	3700g per day for Men 19-50 years

Cooked Tempeh VS Peanut Butter Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Cooked Tempeh or Peanut Butter?

Lets compare vitamin content per 300 calories of Cooked Tempeh vs Peanut Butter:

• 300 calories of Cooked Tempeh have 1.5 times more Vitamin B1, 10.3 times more Vitamin B2, 1.3 times more Vitamin B5, 1.8 times more Vitamin B9, more Vitamin B12 and more Vitamin K than Peanut Butter.
• While 300 kcal of Smooth Peanut Butter contain 2 times more Vitamin B3 and 4.9 times more Vitamin E than Cooked Tempeh.
• Both Cooked Tempeh and Peanut Butter provide similar amounts of Vitamin B6 per 300 calories.
• 300 calories of Cooked Tempeh have insufficient amounts of Vitamin E
• 300 calories of Peanut Butter have insufficient amounts of Vitamin B1, Vitamin B2, Vitamin B9, Vitamin B12 and Vitamin K
• Both Cooked Tempeh as well as Smooth Peanut Butter have insufficient amounts of Vitamin A, Vitamin C and Vitamin D in 300 calories.

Comparing minerals per 300 calories for Cooked Tempeh vs Peanut Butter:

• 300 calories of Cooked Tempeh have 5.4 times more Calcium, 2.9 times more Copper, 3 times more Iron, 1.3 times more Magnesium, 2.8 times more Manganese, 2.3 times more Phosphorus, 2 times more Potassium and 1.8 times more Zinc than Peanut Butter.
• While 300 kcal of Smooth Peanut Butter contain more Selenium and 11.3 times more Sodium than Cooked Tempeh.
• 300 calories of Cooked Tempeh lack sufficient amounts of Selenium
• 300 calories of Peanut Butter lack sufficient amounts of Calcium

Comparison of macro-nutrients per 300 calories:

• 300 calories of Cooked Tempeh have 9.3 times more Omega 3, 2 times more Fiber and 2.7 times more Protein than Peanut Butter.
• While 300 kcal of Smooth Peanut Butter contain 1.4 times more Fat and 1.5 times more Omega 6 than Cooked Tempeh.
• Both Cooked Tempeh and Peanut Butter offer comparable quantities of Energy, Saturated Fat and Carbohydrate per 300 calories.
• 300 calories of Peanut Butter provide inadequate amounts of Omega 3