Comparing Nutrients in 300 calories Cooked Tempeh VS Canned Refried Beans, fat-free

Weight per 300 calories

• Cooked Tempeh: 154g
• Canned Refried Beans, fat-free: 380g

Cooked Tempeh has 2.5 times more energy per 100g than Canned Refried Beans, fat-free. It has above average energy density when compared to other foods. Canned Refried Beans, fat-free having average energy density.

Discover which food has more nutrients per 300 calories - Cooked Tempeh or Canned Refried Beans, fat-free?

Macros Ratio

	Protein	Fat	Carbs
Cooked Tempeh	37%	48%	15%
Canned Refried Beans, fat-free	27%	5%	68%

Macro Nutrients

	Cooked Tempeh	Canned Refried Beans, fat-free	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	18% 17.5g	1.76% 1.7g	97g per day for Men 19-50 years
Saturated Fat	16.3% 5.23g	1.1% 0.35g	32g per day for Men 19-50 years
Omega 3	11.5% 0.18g	36.3% 0.58g	1.6g per day for Men 19-50 years
Omega 6	22.8% 3.87g	3% 0.51g	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	39.4% 51.3g	130g per day for Men 19-50 years
Sugars	5.73% 4.15g	3.2% 2.3g	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	% 0g	g per day for Men 19-50 years
Sucrose	NA	% 2.3g	g per day for Men 19-50 years
Fiber	15% 5.7g	47% 18g	38g per day for Men 19-50 years
Protein	54.7% 30.6g	36.2% 20.3g	56g per day for Men 19-50 years

Vitamins

	Cooked Tempeh	Canned Refried Beans, fat-free	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	9.5% 0.11mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	42.2% 0.55mg	4.4% 0.057mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	20.5% 3.3mg	8.6% 1.37mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	14% 0.7mg	15% 0.74mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	23.6% 0.31mg	33% 0.43mg	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	54% 216μg	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	3.8% 3.4mg	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	4.1% 0.62mg	1% 0.15mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	24.7% 29.7μg	6.33% 7.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Tempeh	Canned Refried Beans, fat-free	Recommended Dietary Allowance
Calcium	14.8% 148mg	13% 129mg	1000mg per day for Men 19-50 years
Copper	92% 0.83mg	68.8% 0.62mg	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	41% 3.28mg	77% 6.15mg	8mg per day for Men 19-50 years
Magnesium	28.2% 118mg	34.4% 144mg	420mg per day for Men 19-50 years
Manganese	86% 1.98mg	54% 1.24mg	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	60.2% 422mg	700mg per day for Men 19-50 years
Potassium	18% 617mg	38.4% 1306mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	39.4% 21.6μg	55μg per day for Men 19-50 years
Sodium	1.44% 21.5mg	88.6% 1329mg	1500mg per day for Men 19-50 years
Zinc	22% 2.4mg	22.4% 2.47mg	11mg per day for Men 19-50 years
Water	2.48% 92g	8.08% 299g	3700g per day for Men 19-50 years

Cooked Tempeh VS Canned Refried Beans, Fat-free Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Cooked Tempeh or Canned Refried Beans, fat-free?

Lets compare vitamin content per 300 calories of Cooked Tempeh vs Canned Refried Beans, fat-free:

• 300 calories of Cooked Tempeh have 9.6 times more Vitamin B2, 2.4 times more Vitamin B3, more Vitamin B12 and 3.9 times more Vitamin K than Canned Refried Beans, fat-free.
• While 300 kcal of Canned Refried Beans, fat-free contain 1.4 times more Vitamin B1, 1.4 times more Vitamin B6 and 6.7 times more Vitamin B9 than Cooked Tempeh.
• Both Cooked Tempeh and Canned Refried Beans, fat-free provide similar amounts of Vitamin B5 per 300 calories.
• 300 calories of Canned Refried Beans, fat-free have insufficient amounts of Vitamin B2 and Vitamin B12
• Both Cooked Tempeh as well as Canned Refried Beans, fat-free have insufficient amounts of Vitamin A, Vitamin C, Vitamin D and Vitamin E in 300 calories.

Comparing minerals per 300 calories for Cooked Tempeh vs Canned Refried Beans, fat-free:

• 300 calories of Cooked Tempeh have 1.3 times more Copper and 1.6 times more Manganese than Canned Refried Beans, fat-free.
• While 300 kcal of Canned Refried Beans, fat-free contain 1.9 times more Iron, 2.1 times more Potassium, more Selenium, 61.7 times more Sodium and 3.3 times more Water than Cooked Tempeh.
• Both Cooked Tempeh and Canned Refried Beans, fat-free contain similar levels of Calcium, Magnesium, Phosphorus and Zinc per 300 calories.
• 300 calories of Cooked Tempeh lack sufficient amounts of Selenium

Comparison of macro-nutrients per 300 calories:

• 300 calories of Cooked Tempeh have 10.2 times more Fat, 14.8 times more Saturated Fat, 7.6 times more Omega 6 and 1.5 times more Protein than Canned Refried Beans, fat-free.
• While 300 kcal of Canned Refried Beans, fat-free contain 3.1 times more Omega 3, 4.4 times more Carbohydrate and 3.1 times more Fiber than Cooked Tempeh.
• Both Cooked Tempeh and Canned Refried Beans, fat-free offer comparable quantities of Energy per 300 calories.
• 300 calories of Canned Refried Beans, fat-free provide inadequate amounts of Omega 6