Comparing Nutrients in 5 ounces Valencia Oranges VS Tempeh

Macros Ratio

	Protein	Fat	Carbs
Valencia Oranges	8%	5%	87%
Tempeh	39%	47%	14%

Macro Nutrients

	Valencia Oranges	Tempeh	Recommended Dietary Allowance
Energy	2.4% 69.5kcal	9.4% 272kcal	2900kcal per day for Men 19-50 years
Fat	0.44% 0.43g	15.8% 15.3g	97g per day for Men 19-50 years
Saturated Fat	0.16% 0.05g	11.2% 3.6g	32g per day for Men 19-50 years
Omega 3	1.4% 0.023g	22% 0.35g	1.6g per day for Men 19-50 years
Omega 6	0.37% 0.062g	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	13% 17g	8.33% 11g	130g per day for Men 19-50 years
Sugars	NA	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	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	9.33% 3.54g	14% 5.24g	38g per day for Men 19-50 years
Protein	2.63% 1.47g	51.4% 28.8g	56g per day for Men 19-50 years

Vitamins

	Valencia Oranges	Tempeh	Recommended Dietary Allowance
Vitamin A	1.9% 17μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	10.3% 0.12mg	9.2% 0.11mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.36% 0.057mg	39% 0.51mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.43% 0.39mg	23.4% 3.74mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.1% 0.35mg	7.9% 0.39mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	6.87% 0.089mg	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	14% 55.3μg	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	76.4% 68.7mg	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	NA	3.78% 0.57mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	22.8% 27.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Valencia Oranges	Tempeh	Recommended Dietary Allowance
Calcium	5.67% 56.7mg	15.7% 157mg	1000mg per day for Men 19-50 years
Copper	5.83% 0.052mg	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	1.6% 0.13mg	48% 3.83mg	8mg per day for Men 19-50 years
Magnesium	3.37% 14mg	27.3% 115mg	420mg per day for Men 19-50 years
Manganese	1.4% 0.033mg	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	3.44% 24mg	54% 377mg	700mg per day for Men 19-50 years
Potassium	7.46% 254mg	17% 584mg	3400mg per day for Men 19-50 years
Selenium	NA	0% 0μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	0.85% 12.8mg	1500mg per day for Men 19-50 years
Zinc	0.77% 0.085mg	14.7% 1.6mg	11mg per day for Men 19-50 years
Water	3.3% 122g	2.3% 84.6g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Valencia Oranges vs Tempeh:

• Raw Valencia Oranges have more Vitamin A, 1.6 times more Vitamin B9 and more Vitamin C than Tempeh.
• While Tempeh contains 9 times more Vitamin B2, 9.6 times more Vitamin B3, 3.4 times more Vitamin B6 and more Vitamin B12 than Raw Valencia Oranges.
• Both Raw Valencia Oranges and Tempeh have similar amounts of Vitamin B1 and Vitamin B5 per 5 oz.
• Both Raw Valencia Oranges as well as Tempeh have insufficient amounts of Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Valencia Oranges vs Tempeh:

• Raw Valencia Oranges have 1.4 times more Water than Tempeh.
• While Tempeh contains 2.8 times more Calcium, 15.1 times more Copper, 30 times more Iron, 8.1 times more Magnesium, 56.5 times more Manganese, 15.6 times more Phosphorus, 2.3 times more Potassium and 19 times more Zinc than Raw Valencia Oranges.

Comparison of macro-nutrients per 5 ounces:

• Raw Valencia Oranges have 1.6 times more Carbohydrate than Tempeh.
• While Tempeh contains 3.9 times more Energy, 36 times more Fat, 72.5 times more Saturated Fat, 15.5 times more Omega 3, 92.1 times more Omega 6, 1.5 times more Fiber and 19.5 times more Protein than Raw Valencia Oranges.
• Both Raw Valencia Oranges as well as Tempeh have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.