Comparing Nutrients in 5 ounces Broccoli VS Tempeh

Macros Ratio

	Protein	Fat	Carbs
Broccoli	27%	8%	65%
Tempeh	39%	47%	14%

Macro Nutrients

	Broccoli	Tempeh	Recommended Dietary Allowance
Energy	1.66% 48kcal	9.4% 272kcal	2900kcal per day for Men 19-50 years
Fat	0.54% 0.52g	15.8% 15.3g	97g per day for Men 19-50 years
Saturated Fat	0.5% 0.16g	11.2% 3.6g	32g per day for Men 19-50 years
Omega 3	5.6% 0.089g	22% 0.35g	1.6g per day for Men 19-50 years
Omega 6	0.41% 0.069g	33.8% 5.74g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	7.24% 9.4g	8.33% 11g	130g per day for Men 19-50 years
Sugars	3.32% 2.4g	5.28% 3.83g	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	1.33% 0.96g	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	% 0.69g	NA	g per day for Men 19-50 years
Sucrose	% 0.14g	NA	g per day for Men 19-50 years
Fiber	9.7% 3.7g	14% 5.24g	38g per day for Men 19-50 years
Protein	7.14% 4g	51.4% 28.8g	56g per day for Men 19-50 years

Vitamins

	Broccoli	Tempeh	Recommended Dietary Allowance
Vitamin A	4.9% 44μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.4% 0.1mg	9.2% 0.11mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	12.8% 0.17mg	39% 0.51mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.66% 0.91mg	23.4% 3.74mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	16.2% 0.81mg	7.9% 0.39mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	19% 0.25mg	23.4% 0.3mg	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	22.3% 89.3μg	8.5% 34μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	4.72% 0.11μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	140% 126mg	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	7.37% 1.1mg	3.78% 0.57mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	120% 144μg	22.8% 27.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Broccoli	Tempeh	Recommended Dietary Allowance
Calcium	6.66% 66.6mg	15.7% 157mg	1000mg per day for Men 19-50 years
Copper	7.7% 0.069mg	88% 0.79mg	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	13% 1.03mg	48% 3.83mg	8mg per day for Men 19-50 years
Magnesium	7.1% 29.8mg	27.3% 115mg	420mg per day for Men 19-50 years
Manganese	13% 0.3mg	80% 1.84mg	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	13.4% 94mg	54% 377mg	700mg per day for Men 19-50 years
Potassium	13% 448mg	17% 584mg	3400mg per day for Men 19-50 years
Selenium	6.44% 3.54μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	3.1% 46.8mg	0.85% 12.8mg	1500mg per day for Men 19-50 years
Zinc	5.3% 0.58mg	14.7% 1.6mg	11mg per day for Men 19-50 years
Water	3.42% 127g	2.3% 84.6g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Broccoli vs Tempeh:

• Raw Broccoli has more Vitamin A, 2.1 times more Vitamin B5, 2.6 times more Vitamin B9, more Vitamin C, 2 times more Vitamin E and 5.3 times more Vitamin K than Tempeh.
• While Tempeh contains 3.1 times more Vitamin B2, 4.1 times more Vitamin B3 and more Vitamin B12 than Raw Broccoli.
• Both Raw Broccoli and Tempeh have similar amounts of Vitamin B1 and Vitamin B6 per 5 oz.
• Both Raw Broccoli as well as Tempeh have insufficient amounts of Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Broccoli vs Tempeh:

• Raw Broccoli has more Selenium, 3.7 times more Sodium and 1.5 times more Water than Tempeh.
• While Tempeh contains 2.4 times more Calcium, 11.4 times more Copper, 3.7 times more Iron, 3.9 times more Magnesium, 6.2 times more Manganese, 4 times more Phosphorus, 1.3 times more Potassium and 2.8 times more Zinc than Raw Broccoli.

Comparison of macro-nutrients per 5 ounces:

• Tempeh contains 5.6 times more Energy, 29.2 times more Fat, 22.3 times more Saturated Fat, 3.9 times more Omega 3, 82.7 times more Omega 6, 1.6 times more Sugars, 1.4 times more Fiber and 7.2 times more Protein than Raw Broccoli.
• Both Raw Broccoli and Tempeh have similar amounts of Carbohydrate per 5 oz.
• Both Raw Broccoli as well as Tempeh have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.