Comparing Nutrients in 5 ounces Tempeh VS Soy Nuts

Macros Ratio

	Protein	Fat	Carbs
Tempeh	39%	47%	14%
Soy Nuts	36%	40%	24%

Macro Nutrients

	Tempeh	Soy Nuts	Recommended Dietary Allowance
Energy	9.4% 272kcal	22% 636kcal	2900kcal per day for Men 19-50 years
Fat	15.8% 15.3g	31.6% 30.6g	97g per day for Men 19-50 years
Saturated Fat	11.2% 3.6g	14% 4.43g	32g per day for Men 19-50 years
Omega 3	22% 0.35g	128% 2.05g	1.6g per day for Men 19-50 years
Omega 6	33.8% 5.74g	89.8% 15.3g	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	31.6% 41g	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	30.2% 11.5g	38g per day for Men 19-50 years
Protein	51.4% 28.8g	110% 61.4g	56g per day for Men 19-50 years

Vitamins

	Tempeh	Soy Nuts	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	50.4% 0.61mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	39% 0.51mg	82.3% 1.07mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	23.4% 3.74mg	9.36% 1.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.9% 0.39mg	13.4% 0.67mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	23.4% 0.3mg	24.5% 0.32mg	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	72.6% 291μg	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	7.24% 6.52mg	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	43.7% 52.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tempeh	Soy Nuts	Recommended Dietary Allowance
Calcium	15.7% 157mg	20% 198mg	1000mg per day for Men 19-50 years
Copper	88% 0.79mg	170% 1.53mg	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	70% 5.6mg	8mg per day for Men 19-50 years
Magnesium	27.3% 115mg	77% 323mg	420mg per day for Men 19-50 years
Manganese	80% 1.84mg	135% 3.1mg	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	131% 920mg	700mg per day for Men 19-50 years
Potassium	17% 584mg	57% 1933mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	49.7% 27.4μg	55μg per day for Men 19-50 years
Sodium	0.85% 12.8mg	0.19% 2.83mg	1500mg per day for Men 19-50 years
Zinc	14.7% 1.6mg	61.5% 6.76mg	11mg per day for Men 19-50 years
Water	2.3% 84.6g	0.031% 1.13g	3700g per day for Men 19-50 years

Nutrient Comparison: Tempeh VS Soy Nuts per 5 oz

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

Lets compare vitamin content per 5 ounces of Tempeh vs Soy Nuts:

• 5 ounces of Tempeh have 2.5 times more Vitamin B3 and more Vitamin B12 than Soy Nuts.
• While 5 oz of Dry-roasted Soybeans contain 5.5 times more Vitamin B1, 2.1 times more Vitamin B2, 1.7 times more Vitamin B5, 8.5 times more Vitamin B9, more Vitamin C and 1.9 times more Vitamin K than Tempeh.
• Both Tempeh and Soy Nuts provide similar amounts of Vitamin B6 per five ounces.
• 5 ounces of Tempeh have insufficient amounts of Vitamin C
• 5 ounces of Soy Nuts have insufficient amounts of Vitamin B12
• Both Tempeh as well as Dry-roasted Soybeans have insufficient amounts of Vitamin A and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Tempeh vs Soy Nuts:

• 5 oz of Dry-roasted Soybeans contain 1.3 times more Calcium, 1.9 times more Copper, 1.5 times more Iron, 2.8 times more Magnesium, 1.7 times more Manganese, 2.4 times more Phosphorus, 3.3 times more Potassium, more Selenium and 4.2 times more Zinc than Tempeh.
• 5 ounces of Tempeh lack sufficient amounts of Selenium

Comparison of macro-nutrients per 5 ounces:

• 5 oz of Dry-roasted Soybeans contain 2.3 times more Energy, 2 times more Fat, 5.8 times more Omega 3, 2.7 times more Omega 6, 3.8 times more Carbohydrate, 2.2 times more Fiber and 2.1 times more Protein than Tempeh.
• Both Tempeh and Soy Nuts offer comparable quantities of Saturated Fat per five ounces.