Comparing Nutrients in 5 ounces Roasted Soybeans with Salt VS Tempeh

Macros Ratio

	Protein	Fat	Carbs
Roasted Soybeans with Salt	31%	45%	24%
Tempeh	39%	47%	14%

Macro Nutrients

	Roasted Soybeans with Salt	Tempeh	Recommended Dietary Allowance
Energy	23% 665kcal	9.4% 272kcal	2900kcal per day for Men 19-50 years
Fat	37% 36g	15.8% 15.3g	97g per day for Men 19-50 years
Saturated Fat	16.3% 5.2g	11.2% 3.6g	32g per day for Men 19-50 years
Omega 3	150% 2.4g	22% 0.35g	1.6g per day for Men 19-50 years
Omega 6	105% 18g	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	33% 43g	8.33% 11g	130g per day for Men 19-50 years
Sugars	8.2% 5.95g	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	66% 25g	14% 5.24g	38g per day for Men 19-50 years
Protein	98% 54.6g	51.4% 28.8g	56g per day for Men 19-50 years

Vitamins

	Roasted Soybeans with Salt	Tempeh	Recommended Dietary Allowance
Vitamin A	1.57% 14μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	12% 0.14mg	9.2% 0.11mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	16% 0.21mg	39% 0.51mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	12.5% 2mg	23.4% 3.74mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	13% 0.64mg	7.9% 0.39mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	22.7% 0.29mg	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	74.8% 299μg	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	3.46% 3.1mg	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	8.6% 1.3mg	3.78% 0.57mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	59.5% 71.4μg	22.8% 27.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Roasted Soybeans with Salt	Tempeh	Recommended Dietary Allowance
Calcium	19.6% 196mg	15.7% 157mg	1000mg per day for Men 19-50 years
Copper	130% 1.17mg	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	69% 5.53mg	48% 3.83mg	8mg per day for Men 19-50 years
Magnesium	49% 206mg	27.3% 115mg	420mg per day for Men 19-50 years
Manganese	133% 3.06mg	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	73.5% 515mg	54% 377mg	700mg per day for Men 19-50 years
Potassium	61.3% 2084mg	17% 584mg	3400mg per day for Men 19-50 years
Selenium	49.2% 27μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	15.4% 231mg	0.85% 12.8mg	1500mg per day for Men 19-50 years
Zinc	40.5% 4.45mg	14.7% 1.6mg	11mg per day for Men 19-50 years
Water	0.075% 2.76g	2.3% 84.6g	3700g per day for Men 19-50 years

Nutrient Comparison: Roasted Soybeans with Salt VS Tempeh per 5 oz

Compare the macro and micronutrient content in 5 oz of Roasted Soybeans with Salt versus 5 oz of Tempeh to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Roasted Soybeans with Salt vs Tempeh:

• 5 ounces of Roasted Soybeans with Salt have 1.3 times more Vitamin B1, 1.6 times more Vitamin B5, 8.8 times more Vitamin B9, more Vitamin C, 2.3 times more Vitamin E and 2.6 times more Vitamin K than Tempeh.
• While 5 oz of Tempeh contain 2.5 times more Vitamin B2, 1.9 times more Vitamin B3 and more Vitamin B12 than Roasted Soybeans with Salt.
• Both Roasted Soybeans with Salt and Tempeh provide similar amounts of Vitamin B6 per five ounces.
• 5 ounces of Roasted Soybeans with Salt have insufficient amounts of Vitamin B12
• 5 ounces of Tempeh have insufficient amounts of Vitamin C
• Both Roasted Soybeans with Salt as well as Tempeh have insufficient amounts of Vitamin A and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Roasted Soybeans with Salt vs Tempeh:

• 5 ounces of Roasted Soybeans with Salt have 1.2 times more Calcium, 1.5 times more Copper, 1.4 times more Iron, 1.8 times more Magnesium, 1.7 times more Manganese, 1.4 times more Phosphorus, 3.6 times more Potassium, more Selenium, 18.1 times more Sodium and 2.8 times more Zinc than Tempeh.
• 5 ounces of Tempeh lack sufficient amounts of Selenium

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Roasted Soybeans with Salt have 2.4 times more Energy, 2.4 times more Fat, 1.4 times more Saturated Fat, 6.8 times more Omega 3, 3.1 times more Omega 6, 4 times more Carbohydrate, 1.6 times more Sugars, 4.8 times more Fiber and 1.9 times more Protein than Tempeh.