Comparing Nutrients in 5 ounces Cooked Tempeh VS Vitasoy USA, Vitasoy Organic Creamy Original Soymilk

Macros Ratio

	Protein	Fat	Carbs
Cooked Tempeh	37%	48%	15%
Vitasoy USA, Vitasoy Organic Creamy Original Soymilk	26%	33%	41%

Macro Nutrients

	Cooked Tempeh	Vitasoy USA, Vitasoy Organic Creamy Original Soymilk	Recommended Dietary Allowance
Energy	9.53% 276kcal	2.15% 62.4kcal	2900kcal per day for Men 19-50 years
Fat	16.6% 16g	2.34% 2.27g	97g per day for Men 19-50 years
Saturated Fat	15% 4.8g	0.89% 0.28g	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	4.9% 6.38g	130g per day for Men 19-50 years
Sugars	5.28% 3.83g	3.9% 2.83g	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	7.34% 4.1g	56g per day for Men 19-50 years

Vitamins

	Cooked Tempeh	Vitasoy USA, Vitasoy Organic Creamy Original Soymilk	Recommended Dietary Allowance
Vitamin A	0% 0μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	6.38% 0.077mg	7.1% 0.085mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	39% 0.51mg	16.4% 0.21mg	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	6.38% 25.5μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	8.27% 0.2μg	23% 0.55μg	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	8.27% 49.6IU	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, Vitasoy Organic Creamy Original Soymilk	Recommended Dietary Allowance
Calcium	13.6% 136mg	18% 180mg	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	7.1% 0.57mg	8mg per day for Men 19-50 years
Magnesium	26% 109mg	5.4% 22.7mg	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	5.46% 186mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	NA	55μg per day for Men 19-50 years
Sodium	1.32% 20mg	6.24% 94mg	1500mg per day for Men 19-50 years
Zinc	20.2% 2.23mg	4.77% 0.52mg	11mg per day for Men 19-50 years
Water	2.3% 84.4g	3.46% 128g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Tempeh VS Vitasoy USA, Vitasoy Organic Creamy Original Soymilk per 5 oz

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

Lets compare vitamin content per 5 ounces of Cooked Tempeh vs Vitasoy USA, Vitasoy Organic Creamy Original Soymilk:

• 5 ounces of Cooked Tempeh have 2.4 times more Vitamin B2 than Vitasoy USA, Vitasoy Organic Creamy Original Soymilk.
• While 5 oz of Vitasoy USA, Vitasoy Organic Creamy Original Soymilk contain 2.8 times more Vitamin B12 and more Vitamin D than Cooked Tempeh.
• Both Cooked Tempeh and Vitasoy USA, Vitasoy Organic Creamy Original Soymilk provide similar amounts of Vitamin B1 and Vitamin B9 per five ounces.
• 5 ounces of Cooked Tempeh have insufficient amounts of Vitamin D

Comparing minerals per 5 ounces for Cooked Tempeh vs Vitasoy USA, Vitasoy Organic Creamy Original Soymilk:

• 5 ounces of Cooked Tempeh have 5.3 times more Iron, 4.8 times more Magnesium, 3.1 times more Potassium and 4.2 times more Zinc than Vitasoy USA, Vitasoy Organic Creamy Original Soymilk.
• While 5 oz of Vitasoy USA, Vitasoy Organic Creamy Original Soymilk contain 1.3 times more Calcium, 4.7 times more Sodium and 1.5 times more Water than Cooked Tempeh.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Cooked Tempeh have 4.4 times more Energy, 7.1 times more Fat, 17 times more Saturated Fat, 1.7 times more Carbohydrate, 1.4 times more Sugars, 9.3 times more Fiber and 6.9 times more Protein than Vitasoy USA, Vitasoy Organic Creamy Original Soymilk.
• 5 ounces of Vitasoy USA, Vitasoy Organic Creamy Original Soymilk provide inadequate amounts of Energy and Fiber