Comparing Nutrients in 500 calories Peanut Butter VS Cooked Tempeh

Weight per 500 calories

• Peanut Butter: 85g
• Cooked Tempeh: 256g

Peanut Butter has 3 times more energy per 100g than Cooked Tempeh. It has very high energy density when compared to other foods. Cooked Tempeh having above average energy density.

Which food has more nutrients per 500 calories - Peanut Butter or Cooked Tempeh?

Macros Ratio

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

Macro Nutrients

	Peanut Butter	Cooked Tempeh	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	43.4% 42g	30% 29g	97g per day for Men 19-50 years
Saturated Fat	25.3% 8.1g	27.2% 8.7g	32g per day for Men 19-50 years
Omega 3	2.07% 0.033g	19.2% 0.31g	1.6g per day for Men 19-50 years
Omega 6	56.4% 9.6g	38% 6.46g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	15.7% 20.4g	15% 19.5g	130g per day for Men 19-50 years
Sugars	7.62% 5.53g	9.55% 6.92g	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	0% 0g	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	% 3.5g	NA	g per day for Men 19-50 years
Sucrose	% 2.03g	NA	g per day for Men 19-50 years
Fiber	12.8% 4.85g	25% 9.5g	38g per day for Men 19-50 years
Protein	33.3% 18.6g	91% 51g	56g per day for Men 19-50 years

Vitamins

	Peanut Butter	Cooked Tempeh	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	7.6% 0.091mg	11.5% 0.14mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.87% 0.089mg	70.4% 0.92mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	70% 11mg	34.2% 5.47mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	17.7% 0.88mg	23.2% 1.16mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	36% 0.47mg	39.3% 0.51mg	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	7.44% 29.8μg	13.5% 54μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	15% 0.36μg	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	33.7% 5.05mg	6.84% 1.03mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	41.2% 49.5μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Peanut Butter	Cooked Tempeh	Recommended Dietary Allowance
Calcium	4.6% 46mg	24.6% 246mg	1000mg per day for Men 19-50 years
Copper	54% 0.49mg	154% 1.4mg	0.9mg per day for Men 19-50 years
Fluoride	0.066% 2.64μg	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	23% 1.84mg	68.3% 5.46mg	8mg per day for Men 19-50 years
Magnesium	36.2% 152mg	47% 197mg	420mg per day for Men 19-50 years
Manganese	50.3% 1.16mg	143% 3.3mg	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	40.7% 285mg	93% 649mg	700mg per day for Men 19-50 years
Potassium	15% 503mg	30.2% 1028mg	3400mg per day for Men 19-50 years
Selenium	62.5% 34.4μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	27% 405mg	2.4% 36mg	1500mg per day for Men 19-50 years
Zinc	20.6% 2.27mg	36.6% 4.03mg	11mg per day for Men 19-50 years
Water	0.036% 1.3g	4.13% 153g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Peanut Butter vs Cooked Tempeh:

• Smooth Peanut Butter has 2 times more Vitamin B3 and 4.9 times more Vitamin E than Cooked Tempeh.
• While Cooked Tempeh contains 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 Smooth Peanut Butter.
• Both Smooth Peanut Butter and Cooked Tempeh have similar amounts of Vitamin B6 per 500 kcal.
• Both Smooth Peanut Butter as well as Cooked Tempeh have insufficient amounts of Vitamin A, Vitamin C and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Peanut Butter vs Cooked Tempeh:

• Smooth Peanut Butter has more Selenium and 11.3 times more Sodium than Cooked Tempeh.
• While Cooked Tempeh contains 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 Smooth Peanut Butter.

Comparison of macro-nutrients per 500 calories:

• Smooth Peanut Butter has 1.4 times more Fat and 1.5 times more Omega 6 than Cooked Tempeh.
• While Cooked Tempeh contains 9.3 times more Omega 3, 1.3 times more Sugars, 2 times more Fiber and 2.7 times more Protein than Smooth Peanut Butter.
• Both Smooth Peanut Butter and Cooked Tempeh have similar amounts of Energy, Saturated Fat and Carbohydrate per 500 kcal.
• Both Smooth Peanut Butter as well as Cooked Tempeh have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.