Comparing Nutrients in 5 ounces Frozen Spinach VS Tempeh

Macros Ratio

	Protein	Fat	Carbs
Frozen Spinach	40%	14%	46%
Tempeh	39%	47%	14%

Macro Nutrients

	Frozen Spinach	Tempeh	Recommended Dietary Allowance
Energy	1.4% 41kcal	9.4% 272kcal	2900kcal per day for Men 19-50 years
Fat	0.83% 0.81g	15.8% 15.3g	97g per day for Men 19-50 years
Saturated Fat	0.18% 0.058g	11.2% 3.6g	32g per day for Men 19-50 years
Omega 3	7.26% 0.12g	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	4.6% 5.97g	8.33% 11g	130g per day for Men 19-50 years
Sugars	1.27% 0.92g	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	0.35% 0.26g	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	% 0.34g	NA	g per day for Men 19-50 years
Sucrose	% 0.34g	NA	g per day for Men 19-50 years
Fiber	11% 4.1g	14% 5.24g	38g per day for Men 19-50 years
Protein	9.2% 5.15g	51.4% 28.8g	56g per day for Men 19-50 years

Vitamins

	Frozen Spinach	Tempeh	Recommended Dietary Allowance
Vitamin A	92% 831μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	11% 0.13mg	9.2% 0.11mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	24.4% 0.32mg	39% 0.51mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.5% 0.72mg	23.4% 3.74mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	2.66% 0.13mg	7.9% 0.39mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	18.8% 0.24mg	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	51.4% 206μg	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	8.66% 7.8mg	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	27.4% 4.1mg	3.78% 0.57mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	439% 527μg	22.8% 27.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Spinach	Tempeh	Recommended Dietary Allowance
Calcium	18.3% 183mg	15.7% 157mg	1000mg per day for Men 19-50 years
Copper	22.7% 0.2mg	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	33.5% 2.68mg	48% 3.83mg	8mg per day for Men 19-50 years
Magnesium	25.3% 106mg	27.3% 115mg	420mg per day for Men 19-50 years
Manganese	43.4% 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	9.92% 69.5mg	54% 377mg	700mg per day for Men 19-50 years
Potassium	14.4% 490mg	17% 584mg	3400mg per day for Men 19-50 years
Selenium	15.5% 8.5μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	7% 105mg	0.85% 12.8mg	1500mg per day for Men 19-50 years
Zinc	7.2% 0.79mg	14.7% 1.6mg	11mg per day for Men 19-50 years
Water	3.45% 128g	2.3% 84.6g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Spinach VS Tempeh per 5 oz

Compare the macro and micronutrient content in 5 oz of 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 Frozen Spinach vs Tempeh:

• 5 ounces of Frozen Spinach have more Vitamin A, 1.2 times more Vitamin B1, 6 times more Vitamin B9, more Vitamin C, 7.3 times more Vitamin E and 19.3 times more Vitamin K than Tempeh.
• While 5 oz of Tempeh contain 1.6 times more Vitamin B2, 5.2 times more Vitamin B3, 3 times more Vitamin B5, 1.3 times more Vitamin B6 and more Vitamin B12 than Unprepared Frozen Spinach.
• 5 ounces of 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 Unprepared Frozen Spinach as well as Tempeh have insufficient amounts of Vitamin D in five ounces.

Comparing minerals per 5 ounces for Frozen Spinach vs Tempeh:

• 5 ounces of Frozen Spinach have more Selenium, 8.2 times more Sodium and 1.5 times more Water than Tempeh.
• While 5 oz of Tempeh contain 3.9 times more Copper, 1.4 times more Iron, 1.8 times more Manganese, 5.4 times more Phosphorus and 2 times more Zinc than Unprepared Frozen Spinach.
• Both Frozen Spinach and Tempeh contain similar levels of Calcium, Magnesium and Potassium per five ounces.
• 5 ounces of Tempeh lack sufficient amounts of Selenium

Comparison of macro-nutrients per 5 ounces:

• 5 oz of Tempeh contain 6.6 times more Energy, 18.9 times more Fat, 61.9 times more Saturated Fat, 3 times more Omega 3, more Omega 6, 1.8 times more Carbohydrate, 4.2 times more Sugars, 1.3 times more Fiber and 5.6 times more Protein than Unprepared Frozen Spinach.
• 5 ounces of Frozen Spinach provide inadequate amounts of Energy and Omega 6