Comparing Nutrients in 7 ounces California Red Kidney Beans VS Cooked Tempeh

Macros Ratio

	Protein	Fat	Carbs
California Red Kidney Beans	29%	1%	70%
Cooked Tempeh	37%	48%	15%

Macro Nutrients

	California Red Kidney Beans	Cooked Tempeh	Recommended Dietary Allowance
Energy	22.6% 655kcal	13.3% 387kcal	2900kcal per day for Men 19-50 years
Fat	0.51% 0.5g	23.3% 22.6g	97g per day for Men 19-50 years
Saturated Fat	0.22% 0.071g	21% 6.75g	32g per day for Men 19-50 years
Omega 3	10.4% 0.17g	15% 0.24g	1.6g per day for Men 19-50 years
Omega 6	0.63% 0.11g	29.4% 5g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	91% 119g	11.6% 15g	130g per day for Men 19-50 years
Sugars	NA	7.4% 5.36g	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	130% 49.4g	19.3% 7.34g	38g per day for Men 19-50 years
Protein	86.4% 48.4g	70.6% 39.5g	56g per day for Men 19-50 years

Vitamins

	California Red Kidney Beans	Cooked Tempeh	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	87.5% 1.05mg	8.93% 0.11mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	33.4% 0.43mg	54.5% 0.71mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	25.5% 4.1mg	26.5% 4.24mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	31% 1.55mg	18% 0.9mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	60.6% 0.79mg	30.4% 0.39mg	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	195% 782μg	10.4% 41.7μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	11.6% 0.28μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	9.92% 8.93mg	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	NA	5.3% 0.79mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	32% 38.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	California Red Kidney Beans	Cooked Tempeh	Recommended Dietary Allowance
Calcium	38.7% 387mg	19% 191mg	1000mg per day for Men 19-50 years
Copper	243% 2.2mg	119% 1.07mg	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	232% 18.6mg	53% 4.23mg	8mg per day for Men 19-50 years
Magnesium	75.6% 318mg	36.4% 153mg	420mg per day for Men 19-50 years
Manganese	86.3% 2mg	111% 2.55mg	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	115% 804mg	71.7% 502mg	700mg per day for Men 19-50 years
Potassium	87% 2957mg	23.4% 796mg	3400mg per day for Men 19-50 years
Selenium	11.5% 6.35μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	1.46% 22mg	1.85% 27.8mg	1500mg per day for Men 19-50 years
Zinc	46% 5.06mg	28.3% 3.1mg	11mg per day for Men 19-50 years
Water	0.63% 23.3g	3.2% 118g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of California Red Kidney Beans vs Cooked Tempeh:

• Raw California Red Kidney Beans have 9.8 times more Vitamin B1, 1.7 times more Vitamin B5, 2 times more Vitamin B6, 18.8 times more Vitamin B9 and more Vitamin C than Cooked Tempeh.
• While Cooked Tempeh contains 1.6 times more Vitamin B2 and more Vitamin B12 than Raw California Red Kidney Beans.
• Both Raw California Red Kidney Beans and Cooked Tempeh have similar amounts of Vitamin B3 per 7 oz.
• Both Raw California Red Kidney Beans as well as Cooked Tempeh have insufficient amounts of Vitamin A and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for California Red Kidney Beans vs Cooked Tempeh:

• Raw California Red Kidney Beans have 2 times more Calcium, 2 times more Copper, 4.4 times more Iron, 2.1 times more Magnesium, 1.6 times more Phosphorus, 3.7 times more Potassium, more Selenium and 1.6 times more Zinc than Cooked Tempeh.
• While Cooked Tempeh contains 1.3 times more Manganese and 5.1 times more Water than Raw California Red Kidney Beans.

Comparison of macro-nutrients per 7 ounces:

• Raw California Red Kidney Beans have 1.7 times more Energy, 7.8 times more Carbohydrate, 6.7 times more Fiber and 1.2 times more Protein than Cooked Tempeh.
• While Cooked Tempeh contains 45.5 times more Fat, 94.4 times more Saturated Fat, 1.4 times more Omega 3 and 46.6 times more Omega 6 than Raw California Red Kidney Beans.
• Both Raw California Red Kidney Beans as well as Cooked Tempeh have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.