Comparing Nutrients in 5 ounces Miso VS Tempeh

Macros Ratio

	Protein	Fat	Carbs
Miso	25%	26%	49%
Tempeh	39%	47%	14%

Macro Nutrients

	Miso	Tempeh	Recommended Dietary Allowance
Energy	9.68% 281kcal	9.4% 272kcal	2900kcal per day for Men 19-50 years
Fat	8.8% 8.5g	15.8% 15.3g	97g per day for Men 19-50 years
Saturated Fat	4.54% 1.45g	11.2% 3.6g	32g per day for Men 19-50 years
Omega 3	36% 0.57g	22% 0.35g	1.6g per day for Men 19-50 years
Omega 6	20.7% 3.5g	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	27.7% 36g	8.33% 11g	130g per day for Men 19-50 years
Sugars	12% 8.8g	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	11.7% 8.5g	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	% 0g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	20% 7.65g	14% 5.24g	38g per day for Men 19-50 years
Protein	32.4% 18g	51.4% 28.8g	56g per day for Men 19-50 years

Vitamins

	Miso	Tempeh	Recommended Dietary Allowance
Vitamin A	0.63% 5.67μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	11.6% 0.14mg	9.2% 0.11mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	25.4% 0.33mg	39% 0.51mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8.03% 1.3mg	23.4% 3.74mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.55% 0.48mg	7.9% 0.39mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	21.7% 0.28mg	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	6.73% 27μg	8.5% 34μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	4.72% 0.11μg	4.72% 0.11μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	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	0.094% 0.014mg	3.78% 0.57mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	34.6% 41.5μg	22.8% 27.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Miso	Tempeh	Recommended Dietary Allowance
Calcium	8.08% 80.8mg	15.7% 157mg	1000mg per day for Men 19-50 years
Copper	66% 0.6mg	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	44% 3.53mg	48% 3.83mg	8mg per day for Men 19-50 years
Magnesium	16% 68mg	27.3% 115mg	420mg per day for Men 19-50 years
Manganese	53% 1.2mg	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	32% 225mg	54% 377mg	700mg per day for Men 19-50 years
Potassium	8.75% 298mg	17% 584mg	3400mg per day for Men 19-50 years
Selenium	18% 9.92μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	352% 5284mg	0.85% 12.8mg	1500mg per day for Men 19-50 years
Zinc	33% 3.63mg	14.7% 1.6mg	11mg per day for Men 19-50 years
Water	1.65% 61g	2.3% 84.6g	3700g per day for Men 19-50 years

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

• Miso has 1.3 times more Vitamin B1, 1.2 times more Vitamin B5 and 1.5 times more Vitamin K than Tempeh.
• While Tempeh contains 1.5 times more Vitamin B2, 2.9 times more Vitamin B3, 1.3 times more Vitamin B9 and 40 times more Vitamin E than Miso.
• Both Miso and Tempeh have similar amounts of Vitamin B6 and Vitamin B12 per 5 oz.
• Both Miso as well as Tempeh have insufficient amounts of Vitamin A, Vitamin C and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Miso vs Tempeh:

• Miso has more Selenium, 414.2 times more Sodium and 2.2 times more Zinc than Tempeh.
• While Tempeh contains 1.9 times more Calcium, 1.3 times more Copper, 1.7 times more Magnesium, 1.5 times more Manganese, 1.7 times more Phosphorus, 2 times more Potassium and 1.4 times more Water than Miso.
• Both Miso and Tempeh have similar amounts of Iron per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Miso has 1.6 times more Omega 3, 3.3 times more Carbohydrate, 2.3 times more Sugars and 1.5 times more Fiber than Tempeh.
• While Tempeh contains 1.8 times more Fat, 2.5 times more Saturated Fat, 1.6 times more Omega 6 and 1.6 times more Protein than Miso.
• Both Miso and Tempeh have similar amounts of Energy per 5 oz.
• Both Miso as well as Tempeh have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.