Comparing Nutrients in 5 ounces Cooked Tempeh VS Soymilk, chocolate, with added calcium, vitamins A and D

Macros Ratio

	Protein	Fat	Carbs
Cooked Tempeh	37%	48%	15%
Soymilk, chocolate, with added calcium, vitamins A and D	14%	22%	64%

Macro Nutrients

	Cooked Tempeh	Soymilk, chocolate, with added calcium, vitamins A and D	Recommended Dietary Allowance
Energy	9.53% 276kcal	3.08% 89.3kcal	2900kcal per day for Men 19-50 years
Fat	16.6% 16g	2.24% 2.17g	97g per day for Men 19-50 years
Saturated Fat	15% 4.8g	1.06% 0.34g	32g per day for Men 19-50 years
Omega 3	10.6% 0.17g	6.64% 0.11g	1.6g per day for Men 19-50 years
Omega 6	21% 3.57g	4.87% 0.83g	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	11% 14g	130g per day for Men 19-50 years
Sugars	5.28% 3.83g	15.4% 11g	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	1.5% 0.57g	38g per day for Men 19-50 years
Protein	50.4% 28.2g	5.72% 3.2g	56g per day for Men 19-50 years

Vitamins

	Cooked Tempeh	Soymilk, chocolate, with added calcium, vitamins A and D	Recommended Dietary Allowance
Vitamin A	0% 0μg	11% 99μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	6.38% 0.077mg	2.6% 0.031mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	39% 0.51mg	28.6% 0.37mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	19% 3.03mg	4.54% 0.73mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	13% 0.64mg	2.52% 0.13mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	21.7% 0.28mg	8.4% 0.11mg	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	3.9% 15.6μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	8.27% 0.2μg	41.3% 0.99μg	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	9.45% 56.7IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	3.78% 0.57mg	1.04% 0.16mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	22.8% 27.4μg	3.54% 4.25μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Tempeh	Soymilk, chocolate, with added calcium, vitamins A and D	Recommended Dietary Allowance
Calcium	13.6% 136mg	18% 179mg	1000mg per day for Men 19-50 years
Copper	85% 0.77mg	32.4% 0.29mg	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	8.5% 0.68mg	8mg per day for Men 19-50 years
Magnesium	26% 109mg	5.06% 21.3mg	420mg per day for Men 19-50 years
Manganese	79% 1.82mg	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	51.2% 359mg	10.3% 72.3mg	700mg per day for Men 19-50 years
Potassium	16.7% 568mg	5.96% 203mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	12.4% 6.8μg	55μg per day for Men 19-50 years
Sodium	1.32% 20mg	5% 75mg	1500mg per day for Men 19-50 years
Zinc	20.2% 2.23mg	4.4% 0.48mg	11mg per day for Men 19-50 years
Water	2.3% 84.4g	3.28% 121g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Tempeh VS Soymilk, chocolate, with added calcium, vitamins A and D per 5 oz

Compare the macro and micronutrient content in 5 oz of Cooked Tempeh versus 5 oz of Soymilk, chocolate, with added calcium, vitamins A and D to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Cooked Tempeh vs Soymilk, chocolate, with added calcium, vitamins A and D:

• 5 ounces of Cooked Tempeh have 2.5 times more Vitamin B1, 1.4 times more Vitamin B2, 4.2 times more Vitamin B3, 5.1 times more Vitamin B5, 2.6 times more Vitamin B6, 1.9 times more Vitamin B9, 3.6 times more Vitamin E and 6.4 times more Vitamin K than Soymilk, chocolate, with added calcium, vitamins A and D.
• While 5 oz of Soymilk, chocolate, with added calcium, vitamins A and D contain more Vitamin A, 5 times more Vitamin B12 and more Vitamin D than Cooked Tempeh.
• 5 ounces of Cooked Tempeh have insufficient amounts of Vitamin A and Vitamin D
• 5 ounces of Soymilk, chocolate, with added calcium, vitamins A and D have insufficient amounts of Vitamin B1, Vitamin B5 and Vitamin E
• Both Cooked Tempeh as well as Soymilk, chocolate, with added calcium, vitamins A and D have insufficient amounts of Vitamin C in five ounces.

Comparing minerals per 5 ounces for Cooked Tempeh vs Soymilk, chocolate, with added calcium, vitamins A and D:

• 5 ounces of Cooked Tempeh have 2.6 times more Copper, 4.4 times more Iron, 5.1 times more Magnesium, 5 times more Phosphorus, 2.8 times more Potassium and 4.6 times more Zinc than Soymilk, chocolate, with added calcium, vitamins A and D.
• While 5 oz of Soymilk, chocolate, with added calcium, vitamins A and D contain 1.3 times more Calcium, more Selenium, 3.8 times more Sodium and 1.4 times more Water than Cooked Tempeh.
• 5 ounces of Cooked Tempeh lack sufficient amounts of Selenium

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Cooked Tempeh have 3.1 times more Energy, 7.4 times more Fat, 14.2 times more Saturated Fat, 1.6 times more Omega 3, 4.3 times more Omega 6, 9.3 times more Fiber and 8.8 times more Protein than Soymilk, chocolate, with added calcium, vitamins A and D.
• While 5 oz of Soymilk, chocolate, with added calcium, vitamins A and D contain 1.3 times more Carbohydrate and 2.9 times more Sugars than Cooked Tempeh.
• 5 ounces of Soymilk, chocolate, with added calcium, vitamins A and D provide inadequate amounts of Fiber