Comparing Nutrients in 5 ounces Tempeh VS Natto

Macros Ratio

	Protein	Fat	Carbs
Tempeh	39%	47%	14%
Natto	34%	44%	22%

Macro Nutrients

	Tempeh	Natto	Recommended Dietary Allowance
Energy	9.4% 272kcal	10.3% 299kcal	2900kcal per day for Men 19-50 years
Fat	15.8% 15.3g	16% 15.6g	97g per day for Men 19-50 years
Saturated Fat	11.2% 3.6g	7.05% 2.26g	32g per day for Men 19-50 years
Omega 3	22% 0.35g	65% 1.04g	1.6g per day for Men 19-50 years
Omega 6	33.8% 5.74g	45.7% 7.76g	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	14% 18g	130g per day for Men 19-50 years
Sugars	5.28% 3.83g	9.56% 6.93g	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	20% 7.65g	38g per day for Men 19-50 years
Protein	51.4% 28.8g	49% 27.5g	56g per day for Men 19-50 years

Vitamins

	Tempeh	Natto	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	19% 0.23mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	39% 0.51mg	20.7% 0.27mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	23.4% 3.74mg	0% 0mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.9% 0.39mg	6.1% 0.3mg	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	2.83% 11.3μg	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	20.5% 18.4mg	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	0.094% 0.014mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	22.8% 27.4μg	27.3% 32.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tempeh	Natto	Recommended Dietary Allowance
Calcium	15.7% 157mg	30.8% 308mg	1000mg per day for Men 19-50 years
Copper	88% 0.79mg	105% 0.95mg	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	152% 12mg	8mg per day for Men 19-50 years
Magnesium	27.3% 115mg	39% 163mg	420mg per day for Men 19-50 years
Manganese	80% 1.84mg	94% 2.17mg	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	35.2% 247mg	700mg per day for Men 19-50 years
Potassium	17% 584mg	30.4% 1033mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	22.7% 12.5μg	55μg per day for Men 19-50 years
Sodium	0.85% 12.8mg	0.66% 9.92mg	1500mg per day for Men 19-50 years
Zinc	14.7% 1.6mg	39% 4.3mg	11mg per day for Men 19-50 years
Water	2.3% 84.6g	2.1% 78g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Tempeh vs Natto:

• Tempeh has 1.9 times more Vitamin B2, more Vitamin B3, 1.3 times more Vitamin B5, 1.7 times more Vitamin B6, 3 times more Vitamin B9, more Vitamin B12 and 40 times more Vitamin E than Natto.
• While Natto contains 2.1 times more Vitamin B1 and more Vitamin C than Tempeh.
• Both Tempeh and Natto have similar amounts of Vitamin K per 5 oz.
• Both Tempeh as well as Natto have insufficient amounts of Vitamin A and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Tempeh vs Natto:

• Tempeh has 1.5 times more Phosphorus than Natto.
• While Natto contains 2 times more Calcium, 3.2 times more Iron, 1.4 times more Magnesium, 1.8 times more Potassium, more Selenium and 2.7 times more Zinc than Tempeh.
• Both Tempeh and Natto have similar amounts of Copper, Manganese and Water per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Tempeh has 1.6 times more Saturated Fat than Natto.
• While Natto contains 3 times more Omega 3, 1.4 times more Omega 6, 1.7 times more Carbohydrate, 1.8 times more Sugars and 1.5 times more Fiber than Tempeh.
• Both Tempeh and Natto have similar amounts of Energy, Fat and Protein per 5 oz.
• Both Tempeh as well as Natto have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.