Comparing Nutrients in 500 calories Cooked Tempeh VS Soymilk, chocolate, with added calcium, vitamins A and D

Weight per 500 calories

• Cooked Tempeh: 256g
• Soymilk, chocolate, with added calcium, vitamins A and D: 794g

Cooked Tempeh has 3.1 times more energy per 100g than Soymilk, chocolate, with added calcium, vitamins A and D. It has above average energy density when compared to other foods. Soymilk, chocolate, with added calcium, vitamins A and D having low energy density.

Discover which food has more nutrients per 500 calories - Cooked Tempeh or Soymilk, chocolate, with added calcium, vitamins A and D?

Macros Ratio

	Protein	Fat	Carbs
Cooked Tempeh	37%	48%	15%
Soymilk, chocolate, with added calcium, vitamins A and D	14%	22%	64%

Macro Nutrients

	Cooked Tempeh	Soymilk, chocolate, with added calcium, vitamins A and D	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	30% 29g	12.5% 12g	97g per day for Men 19-50 years
Saturated Fat	27.2% 8.7g	5.95% 1.9g	32g per day for Men 19-50 years
Omega 3	19.2% 0.31g	37.2% 0.6g	1.6g per day for Men 19-50 years
Omega 6	38% 6.46g	27.3% 4.63g	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	60.7% 79g	130g per day for Men 19-50 years
Sugars	9.55% 6.92g	86% 62.4g	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	8.35% 3.17g	38g per day for Men 19-50 years
Protein	91% 51g	32% 18g	56g per day for Men 19-50 years

Vitamins

	Cooked Tempeh	Soymilk, chocolate, with added calcium, vitamins A and D	Recommended Dietary Allowance
Vitamin A	0% 0μg	61.7% 556μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	11.5% 0.14mg	14.6% 0.17mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	70.4% 0.92mg	160% 2.08mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	34.2% 5.47mg	25.4% 4.07mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	23.2% 1.16mg	14% 0.71mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	39.3% 0.51mg	47% 0.61mg	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	22% 87.3μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	15% 0.36μg	231% 5.56μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	15% 13.5mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	53% 317IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	6.84% 1.03mg	5.82% 0.87mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	41.2% 49.5μg	20% 24μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Tempeh	Soymilk, chocolate, with added calcium, vitamins A and D	Recommended Dietary Allowance
Calcium	24.6% 246mg	100% 1000mg	1000mg per day for Men 19-50 years
Copper	154% 1.4mg	182% 1.63mg	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	47.6% 3.8mg	8mg per day for Men 19-50 years
Magnesium	47% 197mg	28.3% 119mg	420mg per day for Men 19-50 years
Manganese	143% 3.3mg	NA	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	58% 405mg	700mg per day for Men 19-50 years
Potassium	30.2% 1028mg	33.4% 1135mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	69.3% 38μg	55μg per day for Men 19-50 years
Sodium	2.4% 36mg	28% 421mg	1500mg per day for Men 19-50 years
Zinc	36.6% 4.03mg	24.5% 2.7mg	11mg per day for Men 19-50 years
Water	4.13% 153g	18.4% 679g	3700g per day for Men 19-50 years

Cooked Tempeh VS Soymilk, Chocolate, With Added Calcium, Vitamins A And D Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Cooked Tempeh or Soymilk, chocolate, with added calcium, vitamins A and D?

Lets compare vitamin content per 500 calories of Cooked Tempeh vs Soymilk, chocolate, with added calcium, vitamins A and D:

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

Comparing minerals per 500 calories for Cooked Tempeh vs Soymilk, chocolate, with added calcium, vitamins A and D:

• 500 calories of Cooked Tempeh have 1.4 times more Iron, 1.7 times more Magnesium, 1.6 times more Phosphorus and 1.5 times more Zinc than Soymilk, chocolate, with added calcium, vitamins A and D.
• While 500 kcal of Soymilk, chocolate, with added calcium, vitamins A and D contain 4.1 times more Calcium, more Selenium, 11.7 times more Sodium and 4.4 times more Water than Cooked Tempeh.
• Both Cooked Tempeh and Soymilk, chocolate, with added calcium, vitamins A and D contain similar levels of 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 Cooked Tempeh have 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 Soymilk, chocolate, with added calcium, vitamins A and D.
• While 500 kcal of Soymilk, chocolate, with added calcium, vitamins A and D contain 1.9 times more Omega 3, 4 times more Carbohydrate and 9 times more Sugars than Cooked Tempeh.
• Both Cooked Tempeh and Soymilk, chocolate, with added calcium, vitamins A and D offer comparable quantities of Energy per 500 calories.
• 500 calories of Soymilk, chocolate, with added calcium, vitamins A and D provide inadequate amounts of Fiber