Comparing Nutrients in 300 calories Cooked Tempeh VS Soymilk, chocolate, with added calcium, vitamins A and D

Weight per 300 calories

• Cooked Tempeh: 154g
• Soymilk, chocolate, with added calcium, vitamins A and D: 476g

Cooked Tempeh has 3.1 times more energy per 100g than Soymilk, chocolate, with added calcium, vitamins A and D. It has above average energy density when compared to other foods. Soymilk, chocolate, with added calcium, vitamins A and D having low energy density.

Discover which food has more nutrients per 300 calories - Cooked Tempeh or Soymilk, chocolate, with added calcium, vitamins A and D?

Macros Ratio

	Protein	Fat	Carbs
Cooked Tempeh	37%	48%	15%
Soymilk, chocolate, with added calcium, vitamins A and D	14%	22%	64%

Macro Nutrients

	Cooked Tempeh	Soymilk, chocolate, with added calcium, vitamins A and D	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	18% 17.5g	7.5% 7.3g	97g per day for Men 19-50 years
Saturated Fat	16.3% 5.23g	3.57% 1.14g	32g per day for Men 19-50 years
Omega 3	11.5% 0.18g	22.3% 0.36g	1.6g per day for Men 19-50 years
Omega 6	22.8% 3.87g	16.4% 2.8g	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	36.4% 47.4g	130g per day for Men 19-50 years
Sugars	5.73% 4.15g	51.6% 37.4g	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% 5.7g	5% 1.9g	38g per day for Men 19-50 years
Protein	54.7% 30.6g	19.2% 10.8g	56g per day for Men 19-50 years

Vitamins

	Cooked Tempeh	Soymilk, chocolate, with added calcium, vitamins A and D	Recommended Dietary Allowance
Vitamin A	0% 0μg	37% 333μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	6.92% 0.083mg	8.73% 0.1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	42.2% 0.55mg	96% 1.25mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	20.5% 3.3mg	15.3% 2.44mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	14% 0.7mg	8.48% 0.42mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	23.6% 0.31mg	28.2% 0.37mg	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	13% 52.4μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	8.97% 0.22μg	139% 3.33μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	9% 8.1mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	31.7% 190IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	4.1% 0.62mg	3.5% 0.52mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	24.7% 29.7μg	12% 14.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Tempeh	Soymilk, chocolate, with added calcium, vitamins A and D	Recommended Dietary Allowance
Calcium	14.8% 148mg	60% 600mg	1000mg per day for Men 19-50 years
Copper	92% 0.83mg	109% 0.98mg	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	28.6% 2.3mg	8mg per day for Men 19-50 years
Magnesium	28.2% 118mg	17% 71.4mg	420mg per day for Men 19-50 years
Manganese	86% 1.98mg	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	55.6% 389mg	34.7% 243mg	700mg per day for Men 19-50 years
Potassium	18% 617mg	20% 681mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	41.6% 23μg	55μg per day for Men 19-50 years
Sodium	1.44% 21.5mg	17% 252mg	1500mg per day for Men 19-50 years
Zinc	22% 2.4mg	14.7% 1.6mg	11mg per day for Men 19-50 years
Water	2.48% 92g	11% 408g	3700g per day for Men 19-50 years

Cooked Tempeh VS Soymilk, Chocolate, With Added Calcium, Vitamins A And D Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Cooked Tempeh or Soymilk, chocolate, with added calcium, vitamins A and D?

Lets compare vitamin content per 300 calories of Cooked Tempeh vs Soymilk, chocolate, with added calcium, vitamins A and D:

• 300 calories of Cooked Tempeh have 1.3 times more Vitamin B3, 1.6 times more Vitamin B5 and 2.1 times more Vitamin K than Soymilk, chocolate, with added calcium, vitamins A and D.
• While 300 kcal of Soymilk, chocolate, with added calcium, vitamins A and D contain more Vitamin A, 1.3 times more Vitamin B1, 2.3 times more Vitamin B2, 1.6 times more Vitamin B9, 15.5 times more Vitamin B12, more Vitamin C and more Vitamin D than Cooked Tempeh.
• Both Cooked Tempeh and Soymilk, chocolate, with added calcium, vitamins A and D provide similar amounts of Vitamin B6 per 300 calories.
• 300 calories of Cooked Tempeh have insufficient amounts of Vitamin A, Vitamin C and Vitamin D
• Both Cooked Tempeh as well as Soymilk, chocolate, with added calcium, vitamins A and D have insufficient amounts of Vitamin E in 300 calories.

Comparing minerals per 300 calories for Cooked Tempeh vs Soymilk, chocolate, with added calcium, vitamins A and D:

• 300 calories of Cooked Tempeh have 1.4 times more Iron, 1.7 times more Magnesium, 1.6 times more Phosphorus and 1.5 times more Zinc than Soymilk, chocolate, with added calcium, vitamins A and D.
• While 300 kcal of Soymilk, chocolate, with added calcium, vitamins A and D contain 4.1 times more Calcium, more Selenium, 11.7 times more Sodium and 4.4 times more Water than Cooked Tempeh.
• Both Cooked Tempeh and Soymilk, chocolate, with added calcium, vitamins A and D contain similar levels of Copper and Potassium 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 2.4 times more Fat, 4.6 times more Saturated Fat, 1.4 times more Omega 6, 3 times more Fiber and 2.8 times more Protein than Soymilk, chocolate, with added calcium, vitamins A and D.
• While 300 kcal of Soymilk, chocolate, with added calcium, vitamins A and D contain 1.9 times more Omega 3, 4 times more Carbohydrate and 9 times more Sugars than Cooked Tempeh.
• Both Cooked Tempeh and Soymilk, chocolate, with added calcium, vitamins A and D offer comparable quantities of Energy per 300 calories.
• 300 calories of Soymilk, chocolate, with added calcium, vitamins A and D provide inadequate amounts of Fiber