Comparing Nutrients in 500 calories Chocolate Soymilk VS Cooked Tempeh

Weight per 500 calories

• Chocolate Soymilk: 794g
• Cooked Tempeh: 256g

Cooked Tempeh has 3.1 times more energy per unit of mass than Unfortified Chocolate Soymilk, which is above average in comparison to other foods. Chocolate Soymilk having low energy density.

Discover which food has more nutrients per 500 calories - Chocolate Soymilk or Cooked Tempeh?

Macros Ratio

	Protein	Fat	Carbs
Chocolate Soymilk	14%	22%	64%
Cooked Tempeh	37%	48%	15%

Macro Nutrients

	Chocolate Soymilk	Cooked Tempeh	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	12.5% 12g	30% 29g	97g per day for Men 19-50 years
Saturated Fat	5.95% 1.9g	27.2% 8.7g	32g per day for Men 19-50 years
Omega 3	37.2% 0.6g	19.2% 0.31g	1.6g per day for Men 19-50 years
Omega 6	27.3% 4.63g	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	60.7% 79g	15% 19.5g	130g per day for Men 19-50 years
Sugars	86% 62.4g	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	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	8.35% 3.17g	25% 9.5g	38g per day for Men 19-50 years
Protein	32% 18g	91% 51g	56g per day for Men 19-50 years

Vitamins

	Chocolate Soymilk	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	14.6% 0.17mg	11.5% 0.14mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	160% 2.08mg	70.4% 0.92mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	25.4% 4.07mg	34.2% 5.47mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	14% 0.71mg	23.2% 1.16mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	47% 0.61mg	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	22% 87.3μg	13.5% 54μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	231% 5.56μg	15% 0.36μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	15% 13.5mg	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	0.53% 0.079mg	6.84% 1.03mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	20% 24μg	41.2% 49.5μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Chocolate Soymilk	Cooked Tempeh	Recommended Dietary Allowance
Calcium	20% 198mg	24.6% 246mg	1000mg per day for Men 19-50 years
Copper	182% 1.63mg	154% 1.4mg	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	47.6% 3.8mg	68.3% 5.46mg	8mg per day for Men 19-50 years
Magnesium	28.3% 119mg	47% 197mg	420mg per day for Men 19-50 years
Manganese	NA	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	58% 405mg	93% 649mg	700mg per day for Men 19-50 years
Potassium	33.4% 1135mg	30.2% 1028mg	3400mg per day for Men 19-50 years
Selenium	69.3% 38μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	28% 421mg	2.4% 36mg	1500mg per day for Men 19-50 years
Zinc	24.5% 2.7mg	36.6% 4.03mg	11mg per day for Men 19-50 years
Water	18.4% 679g	4.13% 153g	3700g per day for Men 19-50 years

Chocolate Soymilk VS Cooked Tempeh Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Chocolate Soymilk or Cooked Tempeh?

Lets compare vitamin content per 500 calories of Chocolate Soymilk vs Cooked Tempeh:

• 500 calories of Chocolate Soymilk have 1.3 times more Vitamin B1, 2.3 times more Vitamin B2, 1.6 times more Vitamin B9, 15.5 times more Vitamin B12 and more Vitamin C than Cooked Tempeh.
• While 500 kcal of Cooked Tempeh contain 1.3 times more Vitamin B3, 1.6 times more Vitamin B5 and 2.1 times more Vitamin K than Unfortified Chocolate Soymilk.
• Both Chocolate Soymilk and Cooked Tempeh provide similar amounts of Vitamin B6 per 500 calories.
• 500 calories of Cooked Tempeh have insufficient amounts of Vitamin C
• Both Unfortified Chocolate Soymilk as well as Cooked Tempeh have insufficient amounts of Vitamin A, Vitamin D and Vitamin E in 500 calories.

Comparing minerals per 500 calories for Chocolate Soymilk vs Cooked Tempeh:

• 500 calories of Chocolate Soymilk have more Selenium, 11.7 times more Sodium and 4.4 times more Water than Cooked Tempeh.
• While 500 kcal of Cooked Tempeh contain 1.4 times more Iron, 1.7 times more Magnesium, 1.6 times more Phosphorus and 1.5 times more Zinc than Unfortified Chocolate Soymilk.
• Both Chocolate Soymilk and Cooked Tempeh contain similar levels of Calcium, Copper and Potassium per 500 calories.
• 500 calories of Cooked Tempeh lack sufficient amounts of Selenium

Comparison of macro-nutrients per 500 calories:

• 500 calories of Chocolate Soymilk have 1.9 times more Omega 3, 4 times more Carbohydrate and 9 times more Sugars than Cooked Tempeh.
• While 500 kcal of Cooked Tempeh contain 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 Unfortified Chocolate Soymilk.
• Both Chocolate Soymilk and Cooked Tempeh offer comparable quantities of Energy per 500 calories.
• 500 calories of Chocolate Soymilk provide inadequate amounts of Fiber