Comparing Nutrients in 5 ounces Soymilk, chocolate, with added calcium, vitamins A and D VS Cooked Tempeh

Macros Ratio

	Protein	Fat	Carbs
Soymilk, chocolate, with added calcium, vitamins A and D	14%	22%	64%
Cooked Tempeh	37%	48%	15%

Macro Nutrients

	Soymilk, chocolate, with added calcium, vitamins A and D	Cooked Tempeh	Recommended Dietary Allowance
Energy	3.08% 89.3kcal	9.53% 276kcal	2900kcal per day for Men 19-50 years
Fat	2.24% 2.17g	16.6% 16g	97g per day for Men 19-50 years
Saturated Fat	1.06% 0.34g	15% 4.8g	32g per day for Men 19-50 years
Omega 3	6.64% 0.11g	10.6% 0.17g	1.6g per day for Men 19-50 years
Omega 6	4.87% 0.83g	21% 3.57g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	11% 14g	8.3% 11g	130g per day for Men 19-50 years
Sugars	15.4% 11g	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	1.5% 0.57g	14% 5.24g	38g per day for Men 19-50 years
Protein	5.72% 3.2g	50.4% 28.2g	56g per day for Men 19-50 years

Vitamins

	Soymilk, chocolate, with added calcium, vitamins A and D	Cooked Tempeh	Recommended Dietary Allowance
Vitamin A	11% 99μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	2.6% 0.031mg	6.38% 0.077mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	28.6% 0.37mg	39% 0.51mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.54% 0.73mg	19% 3.03mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	2.52% 0.13mg	13% 0.64mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	8.4% 0.11mg	21.7% 0.28mg	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	3.9% 15.6μg	7.44% 29.8μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	41.3% 0.99μg	8.27% 0.2μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	2.68% 2.4mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	9.45% 56.7IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	1.04% 0.16mg	3.78% 0.57mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.54% 4.25μg	22.8% 27.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Soymilk, chocolate, with added calcium, vitamins A and D	Cooked Tempeh	Recommended Dietary Allowance
Calcium	18% 179mg	13.6% 136mg	1000mg per day for Men 19-50 years
Copper	32.4% 0.29mg	85% 0.77mg	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	8.5% 0.68mg	37.7% 3mg	8mg per day for Men 19-50 years
Magnesium	5.06% 21.3mg	26% 109mg	420mg per day for Men 19-50 years
Manganese	NA	79% 1.82mg	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	10.3% 72.3mg	51.2% 359mg	700mg per day for Men 19-50 years
Potassium	5.96% 203mg	16.7% 568mg	3400mg per day for Men 19-50 years
Selenium	12.4% 6.8μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	5% 75mg	1.32% 20mg	1500mg per day for Men 19-50 years
Zinc	4.4% 0.48mg	20.2% 2.23mg	11mg per day for Men 19-50 years
Water	3.28% 121g	2.3% 84.4g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Soymilk, chocolate, with added calcium, vitamins A and D vs Cooked Tempeh:

• Soymilk, chocolate, with added calcium, vitamins A and D have more Vitamin A, 5 times more Vitamin B12, more Vitamin C and more Vitamin D than Cooked Tempeh.
• While Cooked Tempeh contains 2.5 times more Vitamin B1, 1.4 times more Vitamin B2, 4.2 times more Vitamin B3, 5.1 times more Vitamin B5, 2.6 times more Vitamin B6, 1.9 times more Vitamin B9, 3.6 times more Vitamin E and 6.4 times more Vitamin K than Soymilk, chocolate, with added calcium, vitamins A and D.

Comparing minerals per 5 ounces for Soymilk, chocolate, with added calcium, vitamins A and D vs Cooked Tempeh:

• Soymilk, chocolate, with added calcium, vitamins A and D have 1.3 times more Calcium, more Selenium, 3.8 times more Sodium and 1.4 times more Water than Cooked Tempeh.
• While Cooked Tempeh contains 2.6 times more Copper, 4.4 times more Iron, 5.1 times more Magnesium, 5 times more Phosphorus, 2.8 times more Potassium and 4.6 times more Zinc than Soymilk, chocolate, with added calcium, vitamins A and D.

Comparison of macro-nutrients per 5 ounces:

• Soymilk, chocolate, with added calcium, vitamins A and D have 1.3 times more Carbohydrate and 2.9 times more Sugars than Cooked Tempeh.
• While Cooked Tempeh contains 3.1 times more Energy, 7.4 times more Fat, 14.2 times more Saturated Fat, 1.6 times more Omega 3, 4.3 times more Omega 6, 9.3 times more Fiber and 8.8 times more Protein than Soymilk, chocolate, with added calcium, vitamins A and D.
• Both Soymilk, chocolate, with added calcium, vitamins A and D as well as Cooked Tempeh have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.