Comparing Nutrients in 5 ounces Cooked Tempeh VS Vitasoy USA, Organic Nasoya Extra Firm Tofu

Macros Ratio

	Protein	Fat	Carbs
Cooked Tempeh	37%	48%	15%
Vitasoy USA, Organic Nasoya Extra Firm Tofu	41%	48%	11%

Macro Nutrients

	Cooked Tempeh	Vitasoy USA, Organic Nasoya Extra Firm Tofu	Recommended Dietary Allowance
Energy	9.53% 276kcal	4.8% 139kcal	2900kcal per day for Men 19-50 years
Fat	16.6% 16g	7.6% 7.37g	97g per day for Men 19-50 years
Saturated Fat	15% 4.8g	3.1% 0.99g	32g per day for Men 19-50 years
Omega 3	10.6% 0.17g	NA	1.6g per day for Men 19-50 years
Omega 6	21% 3.57g	NA	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	2.83% 3.7g	130g per day for Men 19-50 years
Sugars	5.28% 3.83g	0.78% 0.57g	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	4.85% 1.84g	38g per day for Men 19-50 years
Protein	50.4% 28.2g	25.6% 14.3g	56g per day for Men 19-50 years

Vitamins

	Cooked Tempeh	Vitasoy USA, Organic Nasoya Extra Firm Tofu	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	NA	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	39% 0.51mg	NA	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	19% 3.03mg	NA	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	13% 0.64mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	21.7% 0.28mg	NA	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	NA	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	8.27% 0.2μg	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	NA	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	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	Vitasoy USA, Organic Nasoya Extra Firm Tofu	Recommended Dietary Allowance
Calcium	13.6% 136mg	11% 109mg	1000mg per day for Men 19-50 years
Copper	85% 0.77mg	NA	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	28.3% 2.27mg	8mg per day for Men 19-50 years
Magnesium	26% 109mg	NA	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	NA	700mg per day for Men 19-50 years
Potassium	16.7% 568mg	NA	3400mg per day for Men 19-50 years
Selenium	0% 0μg	NA	55μg per day for Men 19-50 years
Sodium	1.32% 20mg	0.38% 5.67mg	1500mg per day for Men 19-50 years
Zinc	20.2% 2.23mg	NA	11mg per day for Men 19-50 years
Water	2.3% 84.4g	3.1% 115g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Tempeh VS Vitasoy USA, Organic Nasoya Extra Firm Tofu per 5 oz

Compare the macro and micronutrient content in 5 oz of Cooked Tempeh versus 5 oz of Vitasoy USA, Organic Nasoya Extra Firm Tofu to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Cooked Tempeh vs Vitasoy USA, Organic Nasoya Extra Firm Tofu:

• Both Cooked Tempeh and Vitasoy USA, Organic Nasoya Extra Firm Tofu have similar amounts of vitamins per 5 oz
• Both Cooked Tempeh as well as Vitasoy USA, Organic Nasoya Extra Firm Tofu have insufficient amounts of Vitamin A in five ounces.

Comparing minerals per 5 ounces for Cooked Tempeh vs Vitasoy USA, Organic Nasoya Extra Firm Tofu:

• 5 ounces of Cooked Tempeh have 1.2 times more Calcium and 1.3 times more Iron than Vitasoy USA, Organic Nasoya Extra Firm Tofu.
• While 5 oz of Vitasoy USA, Organic Nasoya Extra Firm Tofu contain 1.4 times more Water than Cooked Tempeh.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Cooked Tempeh have 2 times more Energy, 2.2 times more Fat, 4.9 times more Saturated Fat, 2.9 times more Carbohydrate, 6.8 times more Sugars, 2.8 times more Fiber and 2 times more Protein than Vitasoy USA, Organic Nasoya Extra Firm Tofu.