Comparing Nutrients in 5 ounces Tempeh VS Royal Red Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Tempeh	39%	47%	14%
Royal Red Kidney Beans	30%	1%	69%

Macro Nutrients

	Tempeh	Royal Red Kidney Beans	Recommended Dietary Allowance
Energy	9.4% 272kcal	16% 466kcal	2900kcal per day for Men 19-50 years
Fat	15.8% 15.3g	0.66% 0.64g	97g per day for Men 19-50 years
Saturated Fat	11.2% 3.6g	0.29% 0.092g	32g per day for Men 19-50 years
Omega 3	22% 0.35g	13.5% 0.22g	1.6g per day for Men 19-50 years
Omega 6	33.8% 5.74g	0.81% 0.14g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	8.33% 11g	63.6% 82.7g	130g per day for Men 19-50 years
Sugars	5.28% 3.83g	NA	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	14% 5.24g	93% 35.3g	38g per day for Men 19-50 years
Protein	51.4% 28.8g	64% 36g	56g per day for Men 19-50 years

Vitamins

	Tempeh	Royal Red Kidney Beans	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	9.2% 0.11mg	46% 0.55mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	39% 0.51mg	26% 0.34mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	23.4% 3.74mg	18.7% 3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.9% 0.39mg	22% 1.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	23.4% 0.3mg	43% 0.56mg	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	8.5% 34μg	139% 557μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	4.72% 0.11μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	7.1% 6.38mg	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	3.78% 0.57mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	22.8% 27.4μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tempeh	Royal Red Kidney Beans	Recommended Dietary Allowance
Calcium	15.7% 157mg	18.6% 186mg	1000mg per day for Men 19-50 years
Copper	88% 0.79mg	157% 1.4mg	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	48% 3.83mg	154% 12.3mg	8mg per day for Men 19-50 years
Magnesium	27.3% 115mg	46.6% 196mg	420mg per day for Men 19-50 years
Manganese	80% 1.84mg	68.3% 1.57mg	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	54% 377mg	82.2% 575mg	700mg per day for Men 19-50 years
Potassium	17% 584mg	56% 1908mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	8.25% 4.54μg	55μg per day for Men 19-50 years
Sodium	0.85% 12.8mg	1.23% 18.4mg	1500mg per day for Men 19-50 years
Zinc	14.7% 1.6mg	34.3% 3.77mg	11mg per day for Men 19-50 years
Water	2.3% 84.6g	0.46% 17g	3700g per day for Men 19-50 years

Nutrient Comparison: Tempeh VS Royal Red Kidney Beans per 5 oz

Compare the macro and micronutrient content in 5 oz of Tempeh versus 5 oz of Royal Red Kidney Beans to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Tempeh vs Royal Red Kidney Beans:

• 5 ounces of Tempeh have 1.5 times more Vitamin B2, 1.3 times more Vitamin B3 and more Vitamin B12 than Royal Red Kidney Beans.
• While 5 oz of Raw Royal Red Kidney Beans contain 5 times more Vitamin B1, 2.8 times more Vitamin B5, 1.8 times more Vitamin B6, 16.4 times more Vitamin B9 and more Vitamin C than Tempeh.
• 5 ounces of Tempeh have insufficient amounts of Vitamin C
• 5 ounces of Royal Red Kidney Beans have insufficient amounts of Vitamin B12
• Both Tempeh as well as Raw Royal Red Kidney Beans have insufficient amounts of Vitamin A and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Tempeh vs Royal Red Kidney Beans:

• 5 oz of Raw Royal Red Kidney Beans contain 1.8 times more Copper, 3.2 times more Iron, 1.7 times more Magnesium, 1.5 times more Phosphorus, 3.3 times more Potassium, more Selenium and 2.3 times more Zinc than Tempeh.
• Both Tempeh and Royal Red Kidney Beans contain similar levels of Calcium and Manganese per five ounces.
• 5 ounces of Tempeh lack sufficient amounts of Selenium

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Tempeh have 24 times more Fat, 39.1 times more Saturated Fat, 1.6 times more Omega 3 and 41.8 times more Omega 6 than Royal Red Kidney Beans.
• While 5 oz of Raw Royal Red Kidney Beans contain 1.7 times more Energy, 7.6 times more Carbohydrate and 6.7 times more Fiber than Tempeh.
• Both Tempeh and Royal Red Kidney Beans offer comparable quantities of Protein per five ounces.
• 5 ounces of Royal Red Kidney Beans provide inadequate amounts of Omega 6