Comparing Nutrients in 500 calories Cooked Tempeh VS Valencia Oranges

Weight per 500 calories

• Cooked Tempeh: 256g
• Valencia Oranges: 1020g

Cooked Tempeh has 4 times more energy per 100g than Valencia Oranges. It has above average energy density when compared to other foods. Raw Valencia Oranges having low energy density.

Which food has more nutrients per 500 calories - Cooked Tempeh or Valencia Oranges?

Macros Ratio

	Protein	Fat	Carbs
Cooked Tempeh	37%	48%	15%
Valencia Oranges	8%	5%	87%

Macro Nutrients

	Cooked Tempeh	Valencia Oranges	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	30% 29g	3.16% 3.06g	97g per day for Men 19-50 years
Saturated Fat	27.2% 8.7g	1.1% 0.36g	32g per day for Men 19-50 years
Omega 3	19.2% 0.31g	10.2% 0.16g	1.6g per day for Men 19-50 years
Omega 6	38% 6.46g	2.64% 0.45g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	15% 19.5g	93% 121g	130g per day for Men 19-50 years
Sugars	9.55% 6.92g	NA	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	25% 9.5g	67% 25.5g	38g per day for Men 19-50 years
Protein	91% 51g	19% 10.6g	56g per day for Men 19-50 years

Vitamins

	Cooked Tempeh	Valencia Oranges	Recommended Dietary Allowance
Vitamin A	0% 0μg	13.6% 122μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	11.5% 0.14mg	74% 0.89mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	70.4% 0.92mg	31.4% 0.41mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	34.2% 5.47mg	17.5% 2.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	23.2% 1.16mg	51% 2.55mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	39.3% 0.51mg	49.5% 0.64mg	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	13.5% 54μg	99% 398μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	15% 0.36μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	550% 495mg	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	6.84% 1.03mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	41.2% 49.5μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Tempeh	Valencia Oranges	Recommended Dietary Allowance
Calcium	24.6% 246mg	41% 408mg	1000mg per day for Men 19-50 years
Copper	154% 1.4mg	42% 0.38mg	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	68.3% 5.46mg	11.5% 0.92mg	8mg per day for Men 19-50 years
Magnesium	47% 197mg	24.3% 102mg	420mg per day for Men 19-50 years
Manganese	143% 3.3mg	10.2% 0.23mg	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	93% 649mg	24.8% 173mg	700mg per day for Men 19-50 years
Potassium	30.2% 1028mg	53.7% 1827mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	NA	55μg per day for Men 19-50 years
Sodium	2.4% 36mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	36.6% 4.03mg	5.57% 0.61mg	11mg per day for Men 19-50 years
Water	4.13% 153g	24% 881g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Cooked Tempeh vs Valencia Oranges:

• Cooked Tempeh has 2.2 times more Vitamin B2, 2 times more Vitamin B3 and more Vitamin B12 than Raw Valencia Oranges.
• While Raw Valencia Oranges contain more Vitamin A, 6.4 times more Vitamin B1, 2.2 times more Vitamin B5, 1.3 times more Vitamin B6, 7.4 times more Vitamin B9 and more Vitamin C than Cooked Tempeh.
• Both Cooked Tempeh as well as Raw Valencia Oranges have insufficient amounts of Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Cooked Tempeh vs Valencia Oranges:

• Cooked Tempeh has 3.7 times more Copper, 5.9 times more Iron, 1.9 times more Magnesium, 14 times more Manganese, 3.7 times more Phosphorus and 6.6 times more Zinc than Raw Valencia Oranges.
• While Raw Valencia Oranges contain 1.7 times more Calcium, 1.8 times more Potassium and 5.8 times more Water than Cooked Tempeh.

Comparison of macro-nutrients per 500 calories:

• Cooked Tempeh has 9.5 times more Fat, 24.4 times more Saturated Fat, 1.9 times more Omega 3, 14.4 times more Omega 6 and 4.8 times more Protein than Raw Valencia Oranges.
• While Raw Valencia Oranges contain 6.2 times more Carbohydrate and 2.7 times more Fiber than Cooked Tempeh.
• Both Cooked Tempeh and Raw Valencia Oranges have similar amounts of Energy per 500 kcal.
• Both Cooked Tempeh as well as Raw Valencia Oranges have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.