Comparing Nutrients in 500 calories Cooked Tempeh VS Vitasoy USA, Nasoya Lite Firm Tofu

Weight per 500 calories

• Cooked Tempeh: 256g
• Vitasoy USA, Nasoya Lite Firm Tofu: 926g

Cooked Tempeh has 3.6 times more energy per 100g than Vitasoy USA, Nasoya Lite Firm Tofu. It has above average energy density when compared to other foods. Vitasoy USA, Nasoya Lite Firm Tofu having low energy density.

Which food has more nutrients per 500 calories - Cooked Tempeh or Vitasoy USA, Nasoya Lite Firm Tofu?

Macros Ratio

	Protein	Fat	Carbs
Cooked Tempeh	37%	48%	15%
Vitasoy USA, Nasoya Lite Firm Tofu	62%	28%	10%

Macro Nutrients

	Cooked Tempeh	Vitasoy USA, Nasoya Lite Firm Tofu	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	30% 29g	16.2% 15.7g	97g per day for Men 19-50 years
Saturated Fat	27.2% 8.7g	5.8% 1.85g	32g per day for Men 19-50 years
Omega 3	19.2% 0.31g	NA	1.6g per day for Men 19-50 years
Omega 6	38% 6.46g	NA	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	9.26% 12g	130g per day for Men 19-50 years
Sugars	9.55% 6.92g	2.55% 1.85g	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	14.6% 5.56g	38g per day for Men 19-50 years
Protein	91% 51g	137% 77g	56g per day for Men 19-50 years

Vitamins

	Cooked Tempeh	Vitasoy USA, Nasoya Lite Firm Tofu	Recommended Dietary Allowance
Vitamin A	0% 0μg	98% 880μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	11.5% 0.14mg	NA	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	70.4% 0.92mg	NA	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	34.2% 5.47mg	NA	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	23.2% 1.16mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	39.3% 0.51mg	NA	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	NA	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	15% 0.36μg	910% 22μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	NA	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	242% 1454IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	6.84% 1.03mg	322% 48.3mg	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	Vitasoy USA, Nasoya Lite Firm Tofu	Recommended Dietary Allowance
Calcium	24.6% 246mg	170% 1704mg	1000mg per day for Men 19-50 years
Copper	154% 1.4mg	NA	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	185% 15mg	8mg per day for Men 19-50 years
Magnesium	47% 197mg	NA	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	239% 1676mg	700mg per day for Men 19-50 years
Potassium	30.2% 1028mg	NA	3400mg per day for Men 19-50 years
Selenium	0% 0μg	NA	55μg per day for Men 19-50 years
Sodium	2.4% 36mg	21% 315mg	1500mg per day for Men 19-50 years
Zinc	36.6% 4.03mg	NA	11mg per day for Men 19-50 years
Water	4.13% 153g	21.8% 806g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Cooked Tempeh vs Vitasoy USA, Nasoya Lite Firm Tofu:

• Vitasoy USA, Nasoya Lite Firm Tofu contains more Vitamin A, 60.9 times more Vitamin B12, more Vitamin D and 47.1 times more Vitamin E than Cooked Tempeh.

Comparing minerals per 500 calories for Cooked Tempeh vs Vitasoy USA, Nasoya Lite Firm Tofu:

• Vitasoy USA, Nasoya Lite Firm Tofu contains 6.9 times more Calcium, 2.7 times more Iron, 2.6 times more Phosphorus, 8.8 times more Sodium and 5.3 times more Water than Cooked Tempeh.

Comparison of macro-nutrients per 500 calories:

• Cooked Tempeh has 1.9 times more Fat, 4.7 times more Saturated Fat, 1.6 times more Carbohydrate, 3.7 times more Sugars and 1.7 times more Fiber than Vitasoy USA, Nasoya Lite Firm Tofu.
• While Vitasoy USA, Nasoya Lite Firm Tofu contains 1.5 times more Protein than Cooked Tempeh.
• Both Cooked Tempeh and Vitasoy USA, Nasoya Lite Firm Tofu have similar amounts of Energy per 500 kcal.
• Both Cooked Tempeh as well as Vitasoy USA, Nasoya Lite Firm Tofu have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.