Comparing Nutrients in 5 ounces Stewed Canned Tomatoes VS Tempeh

Macros Ratio

	Protein	Fat	Carbs
Stewed Canned Tomatoes	12%	6%	82%
Tempeh	39%	47%	14%

Macro Nutrients

	Stewed Canned Tomatoes	Tempeh	Recommended Dietary Allowance
Energy	1.27% 37kcal	9.4% 272kcal	2900kcal per day for Men 19-50 years
Fat	0.28% 0.27g	15.8% 15.3g	97g per day for Men 19-50 years
Saturated Fat	0.12% 0.037g	11.2% 3.6g	32g per day for Men 19-50 years
Omega 3	0.27% 0.004g	22% 0.35g	1.6g per day for Men 19-50 years
Omega 6	0.62% 0.1g	33.8% 5.74g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	6.75% 8.77g	8.33% 11g	130g per day for Men 19-50 years
Sugars	6.9% 5g	5.28% 3.83g	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	3.68% 2.66g	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	% 2.3g	NA	g per day for Men 19-50 years
Sucrose	% 0.028g	NA	g per day for Men 19-50 years
Fiber	3.73% 1.4g	14% 5.24g	38g per day for Men 19-50 years
Protein	2.3% 1.3g	51.4% 28.8g	56g per day for Men 19-50 years

Vitamins

	Stewed Canned Tomatoes	Tempeh	Recommended Dietary Allowance
Vitamin A	1.4% 12.8μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	5.43% 0.065mg	9.2% 0.11mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.8% 0.05mg	39% 0.51mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.33% 1mg	23.4% 3.74mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.23% 0.16mg	7.9% 0.39mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	1.85% 0.024mg	23.4% 0.3mg	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	1.77% 7.1μg	8.5% 34μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	4.72% 0.11μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	12.4% 11mg	0% 0mg	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	7.84% 1.18mg	3.78% 0.57mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.83% 3.4μg	22.8% 27.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Stewed Canned Tomatoes	Tempeh	Recommended Dietary Allowance
Calcium	4.8% 48mg	15.7% 157mg	1000mg per day for Men 19-50 years
Copper	17.6% 0.16mg	88% 0.79mg	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	23.6% 1.9mg	48% 3.83mg	8mg per day for Men 19-50 years
Magnesium	4.05% 17mg	27.3% 115mg	420mg per day for Men 19-50 years
Manganese	3.64% 0.084mg	80% 1.84mg	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	4.05% 28.3mg	54% 377mg	700mg per day for Men 19-50 years
Potassium	8.63% 293mg	17% 584mg	3400mg per day for Men 19-50 years
Selenium	1.55% 0.85μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	21% 313mg	0.85% 12.8mg	1500mg per day for Men 19-50 years
Zinc	2.2% 0.24mg	14.7% 1.6mg	11mg per day for Men 19-50 years
Water	3.5% 130g	2.3% 84.6g	3700g per day for Men 19-50 years

Nutrient Comparison: Stewed Canned Tomatoes VS Tempeh per 5 oz

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

Lets compare vitamin content per 5 ounces of Stewed Canned Tomatoes vs Tempeh:

• 5 ounces of Stewed Canned Tomatoes have more Vitamin C and 2.1 times more Vitamin E than Tempeh.
• While 5 oz of Tempeh contain 1.7 times more Vitamin B1, 10.2 times more Vitamin B2, 3.7 times more Vitamin B3, 2.4 times more Vitamin B5, 12.6 times more Vitamin B6, 4.8 times more Vitamin B9, more Vitamin B12 and 8 times more Vitamin K than Stewed Canned Ripe Red Tomatoes.
• 5 ounces of Stewed Canned Tomatoes have insufficient amounts of Vitamin B6, Vitamin B9 and Vitamin B12
• 5 ounces of Tempeh have insufficient amounts of Vitamin C
• Both Stewed Canned Ripe Red Tomatoes as well as Tempeh have insufficient amounts of Vitamin A and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Stewed Canned Tomatoes vs Tempeh:

• 5 ounces of Stewed Canned Tomatoes have 24.6 times more Sodium and 1.5 times more Water than Tempeh.
• While 5 oz of Tempeh contain 3.3 times more Calcium, 5 times more Copper, 2 times more Iron, 6.8 times more Magnesium, 22 times more Manganese, 13.3 times more Phosphorus, 2 times more Potassium and 6.7 times more Zinc than Stewed Canned Ripe Red Tomatoes.
• 5 ounces of Stewed Canned Tomatoes lack sufficient amounts of Zinc
• Both Stewed Canned Ripe Red Tomatoes as well as Tempeh lack sufficient amounts of Selenium in five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Stewed Canned Tomatoes have 1.3 times more Sugars than Tempeh.
• While 5 oz of Tempeh contain 7.4 times more Energy, 56.8 times more Fat, 97.7 times more Saturated Fat, 82.7 times more Omega 3, 54.8 times more Omega 6, 3.7 times more Fiber and 22.3 times more Protein than Stewed Canned Ripe Red Tomatoes.
• Both Stewed Canned Tomatoes and Tempeh offer comparable quantities of Carbohydrate per five ounces.
• 5 ounces of Stewed Canned Tomatoes provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein