Comparing Nutrients in 500 calories Cooked Ripe Red Tomatoes VS Cooked Tempeh

Weight per 500 calories

• Cooked Ripe Red Tomatoes: 2778g
• Cooked Tempeh: 256g

Cooked Tempeh has 10.8 times more energy per unit of mass than Cooked Ripe Red Tomatoes, which is above average in comparison to other foods. Cooked Ripe Red Tomatoes having very low energy density.

Which food has more nutrients per 500 calories - Cooked Ripe Red Tomatoes or Cooked Tempeh?

Macros Ratio

	Protein	Fat	Carbs
Cooked Ripe Red Tomatoes	18%	5%	77%
Cooked Tempeh	37%	48%	15%

Macro Nutrients

	Cooked Ripe Red Tomatoes	Cooked Tempeh	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	3.15% 3.06g	30% 29g	97g per day for Men 19-50 years
Saturated Fat	1.3% 0.42g	27.2% 8.7g	32g per day for Men 19-50 years
Omega 3	3.47% 0.056g	19.2% 0.31g	1.6g per day for Men 19-50 years
Omega 6	6.86% 1.17g	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	85.7% 111g	15% 19.5g	130g per day for Men 19-50 years
Sugars	95% 69g	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	50% 36.4g	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	% 32.8g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	51% 19.4g	25% 9.5g	38g per day for Men 19-50 years
Protein	47% 26.4g	91% 51g	56g per day for Men 19-50 years

Vitamins

	Cooked Ripe Red Tomatoes	Cooked Tempeh	Recommended Dietary Allowance
Vitamin A	74% 667μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	83.3% 1mg	11.5% 0.14mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	47% 0.61mg	70.4% 0.92mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	92% 14.8mg	34.2% 5.47mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	71.7% 3.6mg	23.2% 1.16mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	169% 2.2mg	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	90% 361μg	13.5% 54μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	15% 0.36μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	704% 633mg	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	104% 15.6mg	6.84% 1.03mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	65% 77.8μg	41.2% 49.5μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Ripe Red Tomatoes	Cooked Tempeh	Recommended Dietary Allowance
Calcium	30.6% 306mg	24.6% 246mg	1000mg per day for Men 19-50 years
Copper	231% 2.1mg	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	236% 19mg	68.3% 5.46mg	8mg per day for Men 19-50 years
Magnesium	59.5% 250mg	47% 197mg	420mg per day for Men 19-50 years
Manganese	127% 2.9mg	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	111% 778mg	93% 649mg	700mg per day for Men 19-50 years
Potassium	178% 6056mg	30.2% 1028mg	3400mg per day for Men 19-50 years
Selenium	25.3% 14μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	20.4% 306mg	2.4% 36mg	1500mg per day for Men 19-50 years
Zinc	35.4% 3.9mg	36.6% 4.03mg	11mg per day for Men 19-50 years
Water	71% 2621g	4.13% 153g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Cooked Ripe Red Tomatoes vs Cooked Tempeh:

• Cooked Ripe Red Tomatoes have more Vitamin A, 7.2 times more Vitamin B1, 2.7 times more Vitamin B3, 3.1 times more Vitamin B5, 4.3 times more Vitamin B6, 6.7 times more Vitamin B9, more Vitamin C, 15.2 times more Vitamin E and 1.6 times more Vitamin K than Cooked Tempeh.
• While Cooked Tempeh contains 1.5 times more Vitamin B2 and more Vitamin B12 than Cooked Ripe Red Tomatoes.
• Both Cooked Ripe Red Tomatoes as well as Cooked Tempeh have insufficient amounts of Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Cooked Ripe Red Tomatoes vs Cooked Tempeh:

• Cooked Ripe Red Tomatoes have 1.2 times more Calcium, 1.5 times more Copper, 3.5 times more Iron, 1.3 times more Magnesium, 5.9 times more Potassium, more Selenium, 8.5 times more Sodium and 17.2 times more Water than Cooked Tempeh.
• Both Cooked Ripe Red Tomatoes and Cooked Tempeh have similar amounts of Manganese, Phosphorus and Zinc per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Cooked Ripe Red Tomatoes have 5.7 times more Carbohydrate, 10 times more Sugars and 2 times more Fiber than Cooked Tempeh.
• While Cooked Tempeh contains 9.5 times more Fat, 20.9 times more Saturated Fat, 5.5 times more Omega 3, 5.5 times more Omega 6 and 1.9 times more Protein than Cooked Ripe Red Tomatoes.
• Both Cooked Ripe Red Tomatoes and Cooked Tempeh have similar amounts of Energy per 500 kcal.
• Both Cooked Ripe Red Tomatoes as well as Cooked Tempeh have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.