Comparing Nutrients in 500 calories Cooked Chopped Frozen Broccoli VS Tempeh

Weight per 500 calories

• Cooked Chopped Frozen Broccoli: 1786g
• Tempeh: 260g

Tempeh has 6.9 times more energy per unit of mass than Boiled Chopped Frozen Broccoli, which is above average in comparison to other foods. Cooked Chopped Frozen Broccoli having very low energy density.

Discover which food has more nutrients per 500 calories - Cooked Chopped Frozen Broccoli or Tempeh?

Macros Ratio

	Protein	Fat	Carbs
Cooked Chopped Frozen Broccoli	36%	3%	61%
Tempeh	39%	47%	14%

Macro Nutrients

	Cooked Chopped Frozen Broccoli	Tempeh	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	2.2% 2.14g	29% 28g	97g per day for Men 19-50 years
Saturated Fat	1% 0.32g	20.7% 6.6g	32g per day for Men 19-50 years
Omega 3	47% 0.75g	40.4% 0.65g	1.6g per day for Men 19-50 years
Omega 6	1.37% 0.23g	62% 10.6g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	73.5% 96g	15.3% 20g	130g per day for Men 19-50 years
Sugars	36.2% 26.3g	9.7% 7.03g	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	141% 53.6g	25.4% 9.64g	38g per day for Men 19-50 years
Protein	99% 55.4g	94% 53g	56g per day for Men 19-50 years

Vitamins

	Cooked Chopped Frozen Broccoli	Tempeh	Recommended Dietary Allowance
Vitamin A	101% 911μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	82% 0.98mg	17% 0.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	111% 1.45mg	71.7% 0.93mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	51% 8.18mg	43% 6.88mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	98% 4.9mg	14.5% 0.72mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	179% 2.32mg	43% 0.56mg	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	250% 1000μg	15.6% 62.5μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	8.7% 0.21μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	796% 716mg	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	157% 23.6mg	6.94% 1.04mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1311% 1573μg	42% 50.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Chopped Frozen Broccoli	Tempeh	Recommended Dietary Allowance
Calcium	59% 589mg	29% 289mg	1000mg per day for Men 19-50 years
Copper	67.5% 0.61mg	162% 1.46mg	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	136% 11mg	88% 7.03mg	8mg per day for Men 19-50 years
Magnesium	55.3% 232mg	50.2% 211mg	420mg per day for Men 19-50 years
Manganese	173% 4mg	147% 3.4mg	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	125% 875mg	99% 693mg	700mg per day for Men 19-50 years
Potassium	74.6% 2536mg	31.6% 1073mg	3400mg per day for Men 19-50 years
Selenium	22.7% 12.5μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	13% 196mg	1.56% 23.4mg	1500mg per day for Men 19-50 years
Zinc	45.5% 5mg	27% 2.97mg	11mg per day for Men 19-50 years
Water	43.8% 1620g	4.2% 155g	3700g per day for Men 19-50 years

Cooked Chopped Frozen Broccoli VS Tempeh Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Cooked Chopped Frozen Broccoli or Tempeh?

Lets compare vitamin content per 500 calories of Cooked Chopped Frozen Broccoli vs Tempeh:

• 500 calories of Cooked Chopped Frozen Broccoli have more Vitamin A, 4.8 times more Vitamin B1, 1.6 times more Vitamin B2, 6.8 times more Vitamin B5, 4.1 times more Vitamin B6, 16 times more Vitamin B9, more Vitamin C, 22.6 times more Vitamin E and 31.3 times more Vitamin K than Tempeh.
• Both Cooked Chopped Frozen Broccoli and Tempeh provide similar amounts of Vitamin B3 per 500 calories.
• 500 calories of Tempeh have insufficient amounts of Vitamin A, Vitamin C and Vitamin E
• Both Boiled Chopped Frozen Broccoli as well as Tempeh have insufficient amounts of Vitamin B12 and Vitamin D in 500 calories.

Comparing minerals per 500 calories for Cooked Chopped Frozen Broccoli vs Tempeh:

• 500 calories of Cooked Chopped Frozen Broccoli have 2 times more Calcium, 1.5 times more Iron, 1.3 times more Phosphorus, 2.4 times more Potassium, more Selenium, 8.4 times more Sodium, 1.7 times more Zinc and 10.4 times more Water than Tempeh.
• While 500 kcal of Tempeh contain 2.4 times more Copper than Boiled Chopped Frozen Broccoli.
• Both Cooked Chopped Frozen Broccoli and Tempeh contain similar levels of Magnesium and Manganese per 500 calories.
• 500 calories of Tempeh lack sufficient amounts of Selenium

Comparison of macro-nutrients per 500 calories:

• 500 calories of Cooked Chopped Frozen Broccoli have 4.8 times more Carbohydrate, 3.7 times more Sugars and 5.6 times more Fiber than Tempeh.
• While 500 kcal of Tempeh contain 13.1 times more Fat, 20.6 times more Saturated Fat and 45.5 times more Omega 6 than Boiled Chopped Frozen Broccoli.
• Both Cooked Chopped Frozen Broccoli and Tempeh offer comparable quantities of Energy, Omega 3 and Protein per 500 calories.
• 500 calories of Cooked Chopped Frozen Broccoli provide inadequate amounts of Omega 6