Comparing Nutrients in 7 ounces Peanut Butter VS Cooked Tempeh

Macros Ratio

	Protein	Fat	Carbs
Peanut Butter	14%	71%	15%
Cooked Tempeh	37%	48%	15%

Macro Nutrients

	Peanut Butter	Cooked Tempeh	Recommended Dietary Allowance
Energy	40.2% 1167kcal	13.3% 387kcal	2900kcal per day for Men 19-50 years
Fat	101% 98g	23.3% 22.6g	97g per day for Men 19-50 years
Saturated Fat	59% 19g	21% 6.75g	32g per day for Men 19-50 years
Omega 3	4.84% 0.077g	15% 0.24g	1.6g per day for Men 19-50 years
Omega 6	132% 22.4g	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	36.6% 47.6g	11.6% 15g	130g per day for Men 19-50 years
Sugars	17.8% 13g	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	0% 0g	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	% 8.16g	NA	g per day for Men 19-50 years
Sucrose	% 4.74g	NA	g per day for Men 19-50 years
Fiber	29.8% 11.3g	19.3% 7.34g	38g per day for Men 19-50 years
Protein	77.7% 43.5g	70.6% 39.5g	56g per day for Men 19-50 years

Vitamins

	Peanut Butter	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	17.7% 0.21mg	8.93% 0.11mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	16% 0.21mg	54.5% 0.71mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	163% 26mg	26.5% 4.24mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	41.3% 2.06mg	18% 0.9mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	84% 1.1mg	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	17.4% 69.5μg	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	0% 0mg	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	78.6% 11.8mg	5.3% 0.79mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	32% 38.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Peanut Butter	Cooked Tempeh	Recommended Dietary Allowance
Calcium	10.7% 107mg	19% 191mg	1000mg per day for Men 19-50 years
Copper	126% 1.13mg	119% 1.07mg	0.9mg per day for Men 19-50 years
Fluoride	0.15% 6.15μg	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	53.6% 4.3mg	53% 4.23mg	8mg per day for Men 19-50 years
Magnesium	84.6% 355mg	36.4% 153mg	420mg per day for Men 19-50 years
Manganese	117% 2.7mg	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	95% 665mg	71.7% 502mg	700mg per day for Men 19-50 years
Potassium	34.6% 1175mg	23.4% 796mg	3400mg per day for Men 19-50 years
Selenium	146% 80μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	63% 945mg	1.85% 27.8mg	1500mg per day for Men 19-50 years
Zinc	48% 5.3mg	28.3% 3.1mg	11mg per day for Men 19-50 years
Water	0.083% 3.08g	3.2% 118g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Peanut Butter vs Cooked Tempeh:

• Smooth Peanut Butter has 2 times more Vitamin B1, 6.2 times more Vitamin B3, 2.3 times more Vitamin B5, 2.8 times more Vitamin B6, 1.7 times more Vitamin B9 and 14.9 times more Vitamin E than Cooked Tempeh.
• While Cooked Tempeh contains 3.4 times more Vitamin B2, more Vitamin B12 and more Vitamin K than Smooth Peanut Butter.
• Both Smooth Peanut Butter as well as Cooked Tempeh have insufficient amounts of Vitamin A, Vitamin C and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Peanut Butter vs Cooked Tempeh:

• Smooth Peanut Butter has 2.3 times more Magnesium, 1.3 times more Phosphorus, 1.5 times more Potassium, more Selenium, 34 times more Sodium and 1.7 times more Zinc than Cooked Tempeh.
• While Cooked Tempeh contains 1.8 times more Calcium and 38.4 times more Water than Smooth Peanut Butter.
• Both Smooth Peanut Butter and Cooked Tempeh have similar amounts of Copper, Iron and Manganese per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Smooth Peanut Butter has 3 times more Energy, 4.4 times more Fat, 2.8 times more Saturated Fat, 4.5 times more Omega 6, 3.1 times more Carbohydrate, 2.4 times more Sugars and 1.5 times more Fiber than Cooked Tempeh.
• While Cooked Tempeh contains 3.1 times more Omega 3 than Smooth Peanut Butter.
• Both Smooth Peanut Butter and Cooked Tempeh have similar amounts of Protein per 7 oz.
• Both Smooth Peanut Butter as well as Cooked Tempeh have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.