Comparing Nutrients in 5 ounces Cooked Tempeh VS Canned Tomatoes with Green Chilies

Macros Ratio

	Protein	Fat	Carbs
Cooked Tempeh	37%	48%	15%
Canned Tomatoes with Green Chilies	15%	4%	81%

Macro Nutrients

	Cooked Tempeh	Canned Tomatoes with Green Chilies	Recommended Dietary Allowance
Energy	9.53% 276kcal	0.73% 21.3kcal	2900kcal per day for Men 19-50 years
Fat	16.6% 16g	0.12% 0.11g	97g per day for Men 19-50 years
Saturated Fat	15% 4.8g	0.049% 0.016g	32g per day for Men 19-50 years
Omega 3	10.6% 0.17g	0.089% 0.001g	1.6g per day for Men 19-50 years
Omega 6	21% 3.57g	0.24% 0.041g	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	3.95% 5.13g	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	NA	38g per day for Men 19-50 years
Protein	50.4% 28.2g	1.75% 0.98g	56g per day for Men 19-50 years

Vitamins

	Cooked Tempeh	Canned Tomatoes with Green Chilies	Recommended Dietary Allowance
Vitamin A	0% 0μg	3.15% 28.3μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	6.38% 0.077mg	4% 0.048mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	39% 0.51mg	2.07% 0.027mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	19% 3.03mg	5.67% 0.91mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	13% 0.64mg	4.2% 0.21mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	21.7% 0.28mg	11.2% 0.15mg	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	3.2% 12.8μg	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	9.76% 8.8mg	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	Canned Tomatoes with Green Chilies	Recommended Dietary Allowance
Calcium	13.6% 136mg	2.83% 28.3mg	1000mg per day for Men 19-50 years
Copper	85% 0.77mg	14% 0.13mg	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	4.6% 0.37mg	8mg per day for Men 19-50 years
Magnesium	26% 109mg	3.7% 15.6mg	420mg per day for Men 19-50 years
Manganese	79% 1.82mg	8.14% 0.19mg	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	2.83% 20mg	700mg per day for Men 19-50 years
Potassium	16.7% 568mg	4.46% 152mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	1.03% 0.57μg	55μg per day for Men 19-50 years
Sodium	1.32% 20mg	38% 568mg	1500mg per day for Men 19-50 years
Zinc	20.2% 2.23mg	1.68% 0.18mg	11mg per day for Men 19-50 years
Water	2.3% 84.4g	3.6% 134g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Tempeh VS Canned Tomatoes with Green Chilies per 5 oz

Compare the macro and micronutrient content in 5 oz of Cooked Tempeh versus 5 oz of Canned Tomatoes with Green Chilies to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Cooked Tempeh vs Canned Tomatoes with Green Chilies:

• 5 ounces of Cooked Tempeh have 1.6 times more Vitamin B1, 18.8 times more Vitamin B2, 3.3 times more Vitamin B3, 3.1 times more Vitamin B5, 1.9 times more Vitamin B6, 2.3 times more Vitamin B9 and more Vitamin B12 than Canned Tomatoes with Green Chilies.
• While 5 oz of Canned Red Ripe Tomatoes with Green Chilies contain more Vitamin A and more Vitamin C than Cooked Tempeh.
• 5 ounces of Cooked Tempeh have insufficient amounts of Vitamin A and Vitamin C
• 5 ounces of Canned Tomatoes with Green Chilies have insufficient amounts of Vitamin B2 and Vitamin B12
• Both Cooked Tempeh as well as Canned Red Ripe Tomatoes with Green Chilies have insufficient amounts of Vitamin D in five ounces.

Comparing minerals per 5 ounces for Cooked Tempeh vs Canned Tomatoes with Green Chilies:

• 5 ounces of Cooked Tempeh have 4.8 times more Calcium, 6 times more Copper, 8.2 times more Iron, 7 times more Magnesium, 9.7 times more Manganese, 18.1 times more Phosphorus, 3.7 times more Potassium and 12.1 times more Zinc than Canned Tomatoes with Green Chilies.
• While 5 oz of Canned Red Ripe Tomatoes with Green Chilies contain 28.6 times more Sodium and 1.6 times more Water than Cooked Tempeh.
• 5 ounces of Canned Tomatoes with Green Chilies lack sufficient amounts of Zinc
• Both Cooked Tempeh as well as Canned Red Ripe Tomatoes with Green Chilies lack sufficient amounts of Selenium in five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Cooked Tempeh have 13 times more Energy, 142.3 times more Fat, 309.1 times more Saturated Fat, 120 times more Omega 3, 86.8 times more Omega 6, 2.1 times more Carbohydrate and 28.9 times more Protein than Canned Tomatoes with Green Chilies.
• 5 ounces of Canned Tomatoes with Green Chilies provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein