Comparing Nutrients in 5 ounces Boiled Chopped Or Leaf Frozen Spinach VS Tempeh

Macros Ratio

	Protein	Fat	Carbs
Boiled Chopped Or Leaf Frozen Spinach	37%	18%	45%
Tempeh	39%	47%	14%

Macro Nutrients

	Boiled Chopped Or Leaf Frozen Spinach	Tempeh	Recommended Dietary Allowance
Energy	1.66% 48kcal	9.4% 272kcal	2900kcal per day for Men 19-50 years
Fat	1.27% 1.23g	15.8% 15.3g	97g per day for Men 19-50 years
Saturated Fat	0.7% 0.22g	11.2% 3.6g	32g per day for Men 19-50 years
Omega 3	33% 0.53g	22% 0.35g	1.6g per day for Men 19-50 years
Omega 6	0% 0g	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	5.23% 6.8g	8.33% 11g	130g per day for Men 19-50 years
Sugars	1% 0.72g	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	0.18% 0.13g	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	% 0.28g	NA	g per day for Men 19-50 years
Sucrose	% 0.3g	NA	g per day for Men 19-50 years
Fiber	14% 5.24g	14% 5.24g	38g per day for Men 19-50 years
Protein	10% 5.7g	51.4% 28.8g	56g per day for Men 19-50 years

Vitamins

	Boiled Chopped Or Leaf Frozen Spinach	Tempeh	Recommended Dietary Allowance
Vitamin A	95% 855μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	9.2% 0.11mg	9.2% 0.11mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	19% 0.25mg	39% 0.51mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.9% 0.62mg	23.4% 3.74mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	2.13% 0.11mg	7.9% 0.39mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	15% 0.19mg	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	43% 172μg	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	33.5% 5mg	3.78% 0.57mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	639% 766μg	22.8% 27.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Chopped Or Leaf Frozen Spinach	Tempeh	Recommended Dietary Allowance
Calcium	21.7% 217mg	15.7% 157mg	1000mg per day for Men 19-50 years
Copper	25.4% 0.23mg	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	34.7% 2.78mg	48% 3.83mg	8mg per day for Men 19-50 years
Magnesium	27.7% 116mg	27.3% 115mg	420mg per day for Men 19-50 years
Manganese	44% 1mg	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	10% 71mg	54% 377mg	700mg per day for Men 19-50 years
Potassium	12.6% 428mg	17% 584mg	3400mg per day for Men 19-50 years
Selenium	14% 7.8μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	9.17% 137mg	0.85% 12.8mg	1500mg per day for Men 19-50 years
Zinc	6.3% 0.69mg	14.7% 1.6mg	11mg per day for Men 19-50 years
Water	3.4% 126g	2.3% 84.6g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Chopped Or Leaf Frozen Spinach VS Tempeh per 5 oz

Compare the macro and micronutrient content in 5 oz of Boiled Chopped Or Leaf Frozen Spinach versus 5 oz of Tempeh to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Boiled Chopped Or Leaf Frozen Spinach vs Tempeh:

• 5 ounces of Boiled Chopped Or Leaf Frozen Spinach have more Vitamin A, 5 times more Vitamin B9, more Vitamin C, 8.9 times more Vitamin E and 28 times more Vitamin K than Tempeh.
• While 5 oz of Tempeh contain 2 times more Vitamin B2, 6 times more Vitamin B3, 3.7 times more Vitamin B5, 1.6 times more Vitamin B6 and more Vitamin B12 than Boiled and Drained Chopped Or Leaf Frozen Spinach.
• Both Boiled Chopped Or Leaf Frozen Spinach and Tempeh provide similar amounts of Vitamin B1 per five ounces.
• 5 ounces of Boiled Chopped Or Leaf Frozen Spinach have insufficient amounts of Vitamin B5 and Vitamin B12
• 5 ounces of Tempeh have insufficient amounts of Vitamin A and Vitamin C
• Both Boiled and Drained Chopped Or Leaf Frozen Spinach as well as Tempeh have insufficient amounts of Vitamin D in five ounces.

Comparing minerals per 5 ounces for Boiled Chopped Or Leaf Frozen Spinach vs Tempeh:

• 5 ounces of Boiled Chopped Or Leaf Frozen Spinach have 1.4 times more Calcium, more Selenium, 10.8 times more Sodium and 1.5 times more Water than Tempeh.
• While 5 oz of Tempeh contain 3.5 times more Copper, 1.4 times more Iron, 1.8 times more Manganese, 5.3 times more Phosphorus, 1.4 times more Potassium and 2.3 times more Zinc than Boiled and Drained Chopped Or Leaf Frozen Spinach.
• Both Boiled Chopped Or Leaf Frozen Spinach and Tempeh contain similar levels of Magnesium per five ounces.
• 5 ounces of Tempeh lack sufficient amounts of Selenium

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Boiled Chopped Or Leaf Frozen Spinach have 1.5 times more Omega 3 than Tempeh.
• While 5 oz of Tempeh contain 5.6 times more Energy, 12.4 times more Fat, 16.2 times more Saturated Fat, more Omega 6, 1.6 times more Carbohydrate, 5.3 times more Sugars and 5.1 times more Protein than Boiled and Drained Chopped Or Leaf Frozen Spinach.
• Both Boiled Chopped Or Leaf Frozen Spinach and Tempeh offer comparable quantities of Fiber per five ounces.
• 5 ounces of Boiled Chopped Or Leaf Frozen Spinach provide inadequate amounts of Energy and Omega 6