Comparing Nutrients in 5 ounces Tempeh VS Boiled Spears Frozen Broccoli

Macros Ratio

	Protein	Fat	Carbs
Tempeh	39%	47%	14%
Boiled Spears Frozen Broccoli	36%	3%	61%

Macro Nutrients

	Tempeh	Boiled Spears Frozen Broccoli	Recommended Dietary Allowance
Energy	9.4% 272kcal	1.37% 39.7kcal	2900kcal per day for Men 19-50 years
Fat	15.8% 15.3g	0.16% 0.16g	97g per day for Men 19-50 years
Saturated Fat	11.2% 3.6g	0.08% 0.026g	32g per day for Men 19-50 years
Omega 3	22% 0.35g	3.72% 0.06g	1.6g per day for Men 19-50 years
Omega 6	33.8% 5.74g	0.11% 0.018g	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	5.84% 7.6g	130g per day for Men 19-50 years
Sugars	5.28% 3.83g	2.87% 2.1g	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	11% 4.25g	38g per day for Men 19-50 years
Protein	51.4% 28.8g	7.85% 4.4g	56g per day for Men 19-50 years

Vitamins

	Tempeh	Boiled Spears Frozen Broccoli	Recommended Dietary Allowance
Vitamin A	0% 0μg	8.03% 72.3μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	9.2% 0.11mg	6.5% 0.078mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	39% 0.51mg	8.83% 0.11mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	23.4% 3.74mg	4.06% 0.65mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.9% 0.39mg	7.77% 0.39mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	23.4% 0.3mg	14% 0.18mg	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	10.6% 42.5μg	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	63% 57mg	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	12.5% 1.87mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	22.8% 27.4μg	104% 125μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tempeh	Boiled Spears Frozen Broccoli	Recommended Dietary Allowance
Calcium	15.7% 157mg	7.23% 72.3mg	1000mg per day for Men 19-50 years
Copper	88% 0.79mg	6.77% 0.061mg	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	11% 0.86mg	8mg per day for Men 19-50 years
Magnesium	27.3% 115mg	6.75% 28.3mg	420mg per day for Men 19-50 years
Manganese	80% 1.84mg	20% 0.46mg	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	11% 78mg	700mg per day for Men 19-50 years
Potassium	17% 584mg	7.5% 255mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	4.9% 2.7μg	55μg per day for Men 19-50 years
Sodium	0.85% 12.8mg	2.27% 34mg	1500mg per day for Men 19-50 years
Zinc	14.7% 1.6mg	3.87% 0.43mg	11mg per day for Men 19-50 years
Water	2.3% 84.6g	3.48% 129g	3700g per day for Men 19-50 years

Nutrient Comparison: Tempeh VS Boiled Spears Frozen Broccoli per 5 oz

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

Lets compare vitamin content per 5 ounces of Tempeh vs Boiled Spears Frozen Broccoli:

• 5 ounces of Tempeh have 1.4 times more Vitamin B1, 4.4 times more Vitamin B2, 5.8 times more Vitamin B3, 1.7 times more Vitamin B6 and more Vitamin B12 than Boiled Spears Frozen Broccoli.
• While 5 oz of Boiled and Drained Spears Frozen Broccoli contain more Vitamin A, more Vitamin C, 3.3 times more Vitamin E and 4.6 times more Vitamin K than Tempeh.
• Both Tempeh and Boiled Spears Frozen Broccoli provide similar amounts of Vitamin B5 and Vitamin B9 per five ounces.
• 5 ounces of Tempeh have insufficient amounts of Vitamin A and Vitamin C
• 5 ounces of Boiled Spears Frozen Broccoli have insufficient amounts of Vitamin B12
• Both Tempeh as well as Boiled and Drained Spears Frozen Broccoli have insufficient amounts of Vitamin D in five ounces.

Comparing minerals per 5 ounces for Tempeh vs Boiled Spears Frozen Broccoli:

• 5 ounces of Tempeh have 2.2 times more Calcium, 13 times more Copper, 4.4 times more Iron, 4.1 times more Magnesium, 4 times more Manganese, 4.8 times more Phosphorus, 2.3 times more Potassium and 3.8 times more Zinc than Boiled Spears Frozen Broccoli.
• While 5 oz of Boiled and Drained Spears Frozen Broccoli contain more Selenium and 1.5 times more Water than Tempeh.
• 5 ounces of Tempeh lack sufficient amounts of Selenium

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Tempeh have 6.9 times more Energy, 98.2 times more Fat, 141.1 times more Saturated Fat, 5.9 times more Omega 3, 311.7 times more Omega 6, 1.4 times more Carbohydrate, 1.8 times more Sugars, 1.2 times more Fiber and 6.5 times more Protein than Boiled Spears Frozen Broccoli.
• 5 ounces of Boiled Spears Frozen Broccoli provide inadequate amounts of Energy and Omega 6