Comparing Nutrients in 5 ounces Tempeh VS Boiled Soybeans

Macros Ratio

	Protein	Fat	Carbs
Tempeh	39%	47%	14%
Boiled Soybeans	39%	43%	18%

Macro Nutrients

	Tempeh	Boiled Soybeans	Recommended Dietary Allowance
Energy	9.4% 272kcal	8.4% 244kcal	2900kcal per day for Men 19-50 years
Fat	15.8% 15.3g	13% 12.7g	97g per day for Men 19-50 years
Saturated Fat	11.2% 3.6g	5.75% 1.84g	32g per day for Men 19-50 years
Omega 3	22% 0.35g	53% 0.85g	1.6g per day for Men 19-50 years
Omega 6	33.8% 5.74g	37.2% 6.33g	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	9.1% 12g	130g per day for Men 19-50 years
Sugars	5.28% 3.83g	5.87% 4.25g	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	22.4% 8.5g	38g per day for Men 19-50 years
Protein	51.4% 28.8g	46% 26g	56g per day for Men 19-50 years

Vitamins

	Tempeh	Boiled Soybeans	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	18.3% 0.22mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	39% 0.51mg	31% 0.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	23.4% 3.74mg	3.53% 0.57mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.9% 0.39mg	5.07% 0.25mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	23.4% 0.3mg	25.5% 0.33mg	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	19% 76.5μg	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	2.68% 2.4mg	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	3.3% 0.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	22.8% 27.4μg	22.7% 27.2μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tempeh	Boiled Soybeans	Recommended Dietary Allowance
Calcium	15.7% 157mg	14.5% 145mg	1000mg per day for Men 19-50 years
Copper	88% 0.79mg	64% 0.58mg	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	91% 7.3mg	8mg per day for Men 19-50 years
Magnesium	27.3% 115mg	29% 122mg	420mg per day for Men 19-50 years
Manganese	80% 1.84mg	50.8% 1.17mg	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	49.6% 347mg	700mg per day for Men 19-50 years
Potassium	17% 584mg	21.5% 730mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	19% 10.3μg	55μg per day for Men 19-50 years
Sodium	0.85% 12.8mg	0.094% 1.4mg	1500mg per day for Men 19-50 years
Zinc	14.7% 1.6mg	15% 1.63mg	11mg per day for Men 19-50 years
Water	2.3% 84.6g	2.4% 88.7g	3700g per day for Men 19-50 years

Nutrient Comparison: Tempeh VS Boiled Soybeans per 5 oz

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

Lets compare vitamin content per 5 ounces of Tempeh vs Boiled Soybeans:

• 5 ounces of Tempeh have 1.3 times more Vitamin B2, 6.6 times more Vitamin B3, 1.6 times more Vitamin B5 and more Vitamin B12 than Boiled Soybeans.
• While 5 oz of Boiled Soybeans no Salt contain 2 times more Vitamin B1 and 2.3 times more Vitamin B9 than Tempeh.
• Both Tempeh and Boiled Soybeans provide similar amounts of Vitamin B6, Vitamin E and Vitamin K per five ounces.
• 5 ounces of Boiled Soybeans have insufficient amounts of Vitamin B12
• Both Tempeh as well as Boiled Soybeans no Salt have insufficient amounts of Vitamin A, Vitamin C and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Tempeh vs Boiled Soybeans:

• 5 ounces of Tempeh have 1.4 times more Copper and 1.6 times more Manganese than Boiled Soybeans.
• While 5 oz of Boiled Soybeans no Salt contain 1.9 times more Iron and more Selenium than Tempeh.
• Both Tempeh and Boiled Soybeans contain similar levels of Calcium, Magnesium, Phosphorus, Potassium and Zinc per five ounces.
• 5 ounces of Tempeh lack sufficient amounts of Selenium

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Tempeh have 1.2 times more Fat and 2 times more Saturated Fat than Boiled Soybeans.
• While 5 oz of Boiled Soybeans no Salt contain 2.4 times more Omega 3 and 1.6 times more Fiber than Tempeh.
• Both Tempeh and Boiled Soybeans offer comparable quantities of Energy, Omega 6, Carbohydrate, Sugars and Protein per five ounces.