Comparing Nutrients in 5 ounces Cooked Tempeh VS Oil Roasted Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Cooked Tempeh	37%	48%	15%
Oil Roasted Sunflower Seeds	13%	73%	14%

Macro Nutrients

	Cooked Tempeh	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	9.53% 276kcal	29% 839kcal	2900kcal per day for Men 19-50 years
Fat	16.6% 16g	75% 72.7g	97g per day for Men 19-50 years
Saturated Fat	15% 4.8g	31.3% 10g	32g per day for Men 19-50 years
Omega 3	10.6% 0.17g	7.18% 0.11g	1.6g per day for Men 19-50 years
Omega 6	21% 3.57g	285% 48.5g	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	25% 32.4g	130g per day for Men 19-50 years
Sugars	5.28% 3.83g	6.1% 4.4g	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	0% 0g	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	% 1.05g	g per day for Men 19-50 years
Sucrose	NA	% 3.36g	g per day for Men 19-50 years
Fiber	14% 5.24g	39.5% 15g	38g per day for Men 19-50 years
Protein	50.4% 28.2g	50.8% 28.4g	56g per day for Men 19-50 years

Vitamins

	Cooked Tempeh	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	6.38% 0.077mg	37.8% 0.45mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	39% 0.51mg	30.5% 0.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	19% 3.03mg	36.6% 5.85mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	13% 0.64mg	197% 9.84mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	21.7% 0.28mg	86.4% 1.12mg	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	83% 332μg	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	1.73% 1.56mg	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	343% 51.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	22.8% 27.4μg	3.66% 4.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Tempeh	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	13.6% 136mg	12.3% 123mg	1000mg per day for Men 19-50 years
Copper	85% 0.77mg	284% 2.56mg	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	76% 6.07mg	8mg per day for Men 19-50 years
Magnesium	26% 109mg	43% 180mg	420mg per day for Men 19-50 years
Manganese	79% 1.82mg	128% 2.95mg	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	231% 1615mg	700mg per day for Men 19-50 years
Potassium	16.7% 568mg	20% 685mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	202% 111μg	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	67% 7.4mg	11mg per day for Men 19-50 years
Water	2.3% 84.4g	0.059% 2.2g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Cooked Tempeh vs Oil Roasted Sunflower Seeds:

• Cooked Tempeh has 1.3 times more Vitamin B2, more Vitamin B12 and 6.2 times more Vitamin K than Oil Roasted Sunflower Seed Kernels.
• While Oil Roasted Sunflower Seed Kernels contain 5.9 times more Vitamin B1, 1.9 times more Vitamin B3, 15.3 times more Vitamin B5, 4 times more Vitamin B6, 11.1 times more Vitamin B9, more Vitamin C and 90.8 times more Vitamin E than Cooked Tempeh.
• Both Cooked Tempeh as well as Oil Roasted Sunflower Seed Kernels have insufficient amounts of Vitamin A and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Cooked Tempeh vs Oil Roasted Sunflower Seeds:

• Cooked Tempeh has 38.7 times more Water than Oil Roasted Sunflower Seed Kernels.
• While Oil Roasted Sunflower Seed Kernels contain 3.3 times more Copper, 2 times more Iron, 1.6 times more Magnesium, 1.6 times more Manganese, 4.5 times more Phosphorus, more Selenium and 3.3 times more Zinc than Cooked Tempeh.
• Both Cooked Tempeh and Oil Roasted Sunflower Seed Kernels have similar amounts of Calcium and Potassium per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Cooked Tempeh has 1.5 times more Omega 3 than Oil Roasted Sunflower Seed Kernels.
• While Oil Roasted Sunflower Seed Kernels contain 3 times more Energy, 4.5 times more Fat, 2.1 times more Saturated Fat, 13.6 times more Omega 6, 3 times more Carbohydrate and 2.9 times more Fiber than Cooked Tempeh.
• Both Cooked Tempeh and Oil Roasted Sunflower Seed Kernels have similar amounts of Sugars and Protein per 5 oz.
• Both Cooked Tempeh as well as Oil Roasted Sunflower Seed Kernels have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.