Comparing Nutrients in 5 ounces Cooked Tempeh VS Sunflower Seed Flour

Macros Ratio

	Protein	Fat	Carbs
Cooked Tempeh	37%	48%	15%
Sunflower Seed Flour	55%	4%	41%

Macro Nutrients

	Cooked Tempeh	Sunflower Seed Flour	Recommended Dietary Allowance
Energy	9.53% 276kcal	16% 462kcal	2900kcal per day for Men 19-50 years
Fat	16.6% 16g	2.35% 2.3g	97g per day for Men 19-50 years
Saturated Fat	15% 4.8g	0.61% 0.2g	32g per day for Men 19-50 years
Omega 3	10.6% 0.17g	0.18% 0.003g	1.6g per day for Men 19-50 years
Omega 6	21% 3.57g	7.24% 1.23g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	8.3% 11g	39% 50.8g	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	19.4% 7.37g	38g per day for Men 19-50 years
Protein	50.4% 28.2g	122% 68g	56g per day for Men 19-50 years

Vitamins

	Cooked Tempeh	Sunflower Seed Flour	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.31% 2.83μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	6.38% 0.077mg	376% 4.5mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	39% 0.51mg	29% 0.38mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	19% 3.03mg	64.8% 10.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	13% 0.64mg	187% 9.36mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	21.7% 0.28mg	82% 1.07mg	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	7.44% 29.8μg	78.7% 315μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	8.27% 0.2μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	2.05% 1.84mg	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	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Tempeh	Sunflower Seed Flour	Recommended Dietary Allowance
Calcium	13.6% 136mg	16% 162mg	1000mg per day for Men 19-50 years
Copper	85% 0.77mg	270% 2.43mg	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	37.7% 3mg	117% 9.4mg	8mg per day for Men 19-50 years
Magnesium	26% 109mg	117% 490mg	420mg per day for Men 19-50 years
Manganese	79% 1.82mg	122% 2.8mg	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	51.2% 359mg	140% 977mg	700mg per day for Men 19-50 years
Potassium	16.7% 568mg	2.8% 95mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	150% 82.5μg	55μg per day for Men 19-50 years
Sodium	1.32% 20mg	0.28% 4.25mg	1500mg per day for Men 19-50 years
Zinc	20.2% 2.23mg	63.8% 7mg	11mg per day for Men 19-50 years
Water	2.3% 84.4g	0.29% 10.6g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Tempeh VS Sunflower Seed Flour per 5 oz

Compare the macro and micronutrient content in 5 oz of Cooked Tempeh versus 5 oz of Sunflower Seed Flour to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Cooked Tempeh vs Sunflower Seed Flour:

• 5 ounces of Cooked Tempeh have 1.3 times more Vitamin B2 and more Vitamin B12 than Sunflower Seed Flour.
• While 5 oz of Partially Defatted Sunflower Seed Flour contain 59 times more Vitamin B1, 3.4 times more Vitamin B3, 14.6 times more Vitamin B5, 3.8 times more Vitamin B6 and 10.6 times more Vitamin B9 than Cooked Tempeh.
• 5 ounces of Sunflower Seed Flour have insufficient amounts of Vitamin B12
• Both Cooked Tempeh as well as Partially Defatted Sunflower Seed Flour have insufficient amounts of Vitamin A, Vitamin C and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Cooked Tempeh vs Sunflower Seed Flour:

• 5 ounces of Cooked Tempeh have 6 times more Potassium than Sunflower Seed Flour.
• While 5 oz of Partially Defatted Sunflower Seed Flour contain 3.2 times more Copper, 3.1 times more Iron, 4.5 times more Magnesium, 1.5 times more Manganese, 2.7 times more Phosphorus, more Selenium and 3.2 times more Zinc than Cooked Tempeh.
• Both Cooked Tempeh and Sunflower Seed Flour contain similar levels of Calcium per five ounces.
• 5 ounces of Cooked Tempeh lack sufficient amounts of Selenium
• 5 ounces of Sunflower Seed Flour lack sufficient amounts of Potassium

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Cooked Tempeh have 7.1 times more Fat, 24.6 times more Saturated Fat, 60 times more Omega 3 and 2.9 times more Omega 6 than Sunflower Seed Flour.
• While 5 oz of Partially Defatted Sunflower Seed Flour contain 1.7 times more Energy, 4.7 times more Carbohydrate, 1.4 times more Fiber and 2.4 times more Protein than Cooked Tempeh.
• 5 ounces of Sunflower Seed Flour provide inadequate amounts of Omega 3