Comparing Nutrients in 5 ounces Tempeh VS Frozen Roasted Potatoes with Salt

Macros Ratio

	Protein	Fat	Carbs
Tempeh	39%	47%	14%
Frozen Roasted Potatoes with Salt	7%	13%	80%

Macro Nutrients

	Tempeh	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Energy	9.4% 272kcal	6.2% 180kcal	2900kcal per day for Men 19-50 years
Fat	15.8% 15.3g	2.64% 2.57g	97g per day for Men 19-50 years
Saturated Fat	11.2% 3.6g	0.74% 0.24g	32g per day for Men 19-50 years
Omega 3	22% 0.35g	NA	1.6g per day for Men 19-50 years
Omega 6	33.8% 5.74g	NA	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	28.5% 37g	130g per day for Men 19-50 years
Sugars	5.28% 3.83g	1.35% 0.98g	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	9.7% 3.7g	38g per day for Men 19-50 years
Protein	51.4% 28.8g	5.6% 3.15g	56g per day for Men 19-50 years

Vitamins

	Tempeh	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Vitamin A	0% 0μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	9.2% 0.11mg	NA	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	39% 0.51mg	NA	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	23.4% 3.74mg	NA	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.9% 0.39mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	23.4% 0.3mg	NA	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	NA	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	4.72% 0.11μg	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	2.68% 2.4mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	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	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Calcium	15.7% 157mg	2.13% 21.3mg	1000mg per day for Men 19-50 years
Copper	88% 0.79mg	NA	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	8.86% 0.71mg	8mg per day for Men 19-50 years
Magnesium	27.3% 115mg	NA	420mg per day for Men 19-50 years
Manganese	80% 1.84mg	NA	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	NA	700mg per day for Men 19-50 years
Potassium	17% 584mg	18.8% 638mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	NA	55μg per day for Men 19-50 years
Sodium	0.85% 12.8mg	28% 422mg	1500mg per day for Men 19-50 years
Zinc	14.7% 1.6mg	NA	11mg per day for Men 19-50 years
Water	2.3% 84.6g	2.6% 97g	3700g per day for Men 19-50 years

Nutrient Comparison: Tempeh VS Frozen Roasted Potatoes with Salt per 5 oz

Compare the macro and micronutrient content in 5 oz of Tempeh versus 5 oz of Frozen Roasted Potatoes with Salt to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Tempeh vs Frozen Roasted Potatoes with Salt:

• Both Tempeh and Frozen Roasted Potatoes with Salt have similar amounts of vitamins per 5 oz
• Both Tempeh as well as Frozen Roasted Potatoes with Salt have insufficient amounts of Vitamin C in five ounces.

Comparing minerals per 5 ounces for Tempeh vs Frozen Roasted Potatoes with Salt:

• 5 ounces of Tempeh have 7.4 times more Calcium and 5.4 times more Iron than Frozen Roasted Potatoes with Salt.
• While 5 oz of Frozen Roasted Potatoes with Salt contain 33.1 times more Sodium than Tempeh.
• Both Tempeh and Frozen Roasted Potatoes with Salt contain similar levels of Potassium per five ounces.
• 5 ounces of Frozen Roasted Potatoes with Salt lack sufficient amounts of Calcium

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Tempeh have 1.5 times more Energy, 6 times more Fat, 15.2 times more Saturated Fat, 3.9 times more Sugars, 1.4 times more Fiber and 9.1 times more Protein than Frozen Roasted Potatoes with Salt.
• While 5 oz of Frozen Roasted Potatoes with Salt contain 3.4 times more Carbohydrate than Tempeh.