Comparing Nutrients in 500 calories Cooked Tempeh VS Canned Refried Beans, fat-free

Weight per 500 calories

• Cooked Tempeh: 256g
• Canned Refried Beans, fat-free: 633g

Cooked Tempeh has 2.5 times more energy per 100g than Canned Refried Beans, fat-free. It has above average energy density when compared to other foods. Canned Refried Beans, fat-free having average energy density.

Discover which food has more nutrients per 500 calories - Cooked Tempeh or Canned Refried Beans, fat-free?

Macros Ratio

	Protein	Fat	Carbs
Cooked Tempeh	37%	48%	15%
Canned Refried Beans, fat-free	27%	5%	68%

Macro Nutrients

	Cooked Tempeh	Canned Refried Beans, fat-free	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	30% 29g	2.94% 2.85g	97g per day for Men 19-50 years
Saturated Fat	27.2% 8.7g	1.84% 0.59g	32g per day for Men 19-50 years
Omega 3	19.2% 0.31g	60.5% 0.97g	1.6g per day for Men 19-50 years
Omega 6	38% 6.46g	5% 0.85g	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	65.7% 85.4g	130g per day for Men 19-50 years
Sugars	9.55% 6.92g	5.33% 3.86g	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	0% 0g	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	% 0g	g per day for Men 19-50 years
Sucrose	NA	% 3.86g	g per day for Men 19-50 years
Fiber	25% 9.5g	78.3% 29.7g	38g per day for Men 19-50 years
Protein	91% 51g	60.4% 33.8g	56g per day for Men 19-50 years

Vitamins

	Cooked Tempeh	Canned Refried Beans, fat-free	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	11.5% 0.14mg	16% 0.19mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	70.4% 0.92mg	7.3% 0.095mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	34.2% 5.47mg	14.3% 2.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	23.2% 1.16mg	24.7% 1.23mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	39.3% 0.51mg	55% 0.72mg	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	90% 361μg	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	6.33% 5.7mg	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	1.7% 0.25mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	41.2% 49.5μg	10.5% 12.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Tempeh	Canned Refried Beans, fat-free	Recommended Dietary Allowance
Calcium	24.6% 246mg	21.5% 215mg	1000mg per day for Men 19-50 years
Copper	154% 1.4mg	115% 1.03mg	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	128% 10.3mg	8mg per day for Men 19-50 years
Magnesium	47% 197mg	57.3% 241mg	420mg per day for Men 19-50 years
Manganese	143% 3.3mg	89.7% 2.06mg	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	100% 703mg	700mg per day for Men 19-50 years
Potassium	30.2% 1028mg	64% 2177mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	65.6% 36μg	55μg per day for Men 19-50 years
Sodium	2.4% 36mg	148% 2215mg	1500mg per day for Men 19-50 years
Zinc	36.6% 4.03mg	37.4% 4.1mg	11mg per day for Men 19-50 years
Water	4.13% 153g	13.5% 498g	3700g per day for Men 19-50 years

Cooked Tempeh VS Canned Refried Beans, Fat-free Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Cooked Tempeh or Canned Refried Beans, fat-free?

Lets compare vitamin content per 500 calories of Cooked Tempeh vs Canned Refried Beans, fat-free:

• 500 calories of Cooked Tempeh have 9.6 times more Vitamin B2, 2.4 times more Vitamin B3, more Vitamin B12 and 3.9 times more Vitamin K than Canned Refried Beans, fat-free.
• While 500 kcal of Canned Refried Beans, fat-free contain 1.4 times more Vitamin B1, 1.4 times more Vitamin B6 and 6.7 times more Vitamin B9 than Cooked Tempeh.
• Both Cooked Tempeh and Canned Refried Beans, fat-free provide similar amounts of Vitamin B5 per 500 calories.
• 500 calories of Canned Refried Beans, fat-free have insufficient amounts of Vitamin B2 and Vitamin B12
• Both Cooked Tempeh as well as Canned Refried Beans, fat-free have insufficient amounts of Vitamin A, Vitamin C, Vitamin D and Vitamin E in 500 calories.

Comparing minerals per 500 calories for Cooked Tempeh vs Canned Refried Beans, fat-free:

• 500 calories of Cooked Tempeh have 1.3 times more Copper and 1.6 times more Manganese than Canned Refried Beans, fat-free.
• While 500 kcal of Canned Refried Beans, fat-free contain 1.9 times more Iron, 2.1 times more Potassium, more Selenium, 61.7 times more Sodium and 3.3 times more Water than Cooked Tempeh.
• Both Cooked Tempeh and Canned Refried Beans, fat-free contain similar levels of Calcium, Magnesium, Phosphorus and Zinc per 500 calories.
• 500 calories of Cooked Tempeh lack sufficient amounts of Selenium

Comparison of macro-nutrients per 500 calories:

• 500 calories of Cooked Tempeh have 10.2 times more Fat, 14.8 times more Saturated Fat, 7.6 times more Omega 6 and 1.5 times more Protein than Canned Refried Beans, fat-free.
• While 500 kcal of Canned Refried Beans, fat-free contain 3.1 times more Omega 3, 4.4 times more Carbohydrate and 3.1 times more Fiber than Cooked Tempeh.
• Both Cooked Tempeh and Canned Refried Beans, fat-free offer comparable quantities of Energy per 500 calories.
• 500 calories of Canned Refried Beans, fat-free provide inadequate amounts of Omega 6