Comparing Nutrients in 7 ounces Soymilk, chocolate, with added calcium, vitamins A and D VS Cooked Tempeh

Macros Ratio

	Protein	Fat	Carbs
Soymilk, chocolate, with added calcium, vitamins A and D	14%	22%	64%
Cooked Tempeh	37%	48%	15%

Macro Nutrients

	Soymilk, chocolate, with added calcium, vitamins A and D	Cooked Tempeh	Recommended Dietary Allowance
Energy	4.3% 125kcal	13.3% 387kcal	2900kcal per day for Men 19-50 years
Fat	3.13% 3.04g	23.3% 22.6g	97g per day for Men 19-50 years
Saturated Fat	1.5% 0.48g	21% 6.75g	32g per day for Men 19-50 years
Omega 3	9.3% 0.15g	15% 0.24g	1.6g per day for Men 19-50 years
Omega 6	6.8% 1.16g	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	15% 19.7g	11.6% 15g	130g per day for Men 19-50 years
Sugars	21.5% 15.6g	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	2.1% 0.79g	19.3% 7.34g	38g per day for Men 19-50 years
Protein	8% 4.5g	70.6% 39.5g	56g per day for Men 19-50 years

Vitamins

	Soymilk, chocolate, with added calcium, vitamins A and D	Cooked Tempeh	Recommended Dietary Allowance
Vitamin A	15.4% 139μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	3.64% 0.044mg	8.93% 0.11mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	40% 0.52mg	54.5% 0.71mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.36% 1mg	26.5% 4.24mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.53% 0.18mg	18% 0.9mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	11.8% 0.15mg	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	5.46% 22μg	10.4% 41.7μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	58% 1.4μg	11.6% 0.28μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	3.75% 3.37mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	13.2% 79.4IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	1.46% 0.22mg	5.3% 0.79mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.96% 5.95μg	32% 38.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Soymilk, chocolate, with added calcium, vitamins A and D	Cooked Tempeh	Recommended Dietary Allowance
Calcium	25% 250mg	19% 191mg	1000mg per day for Men 19-50 years
Copper	45.4% 0.41mg	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	12% 0.95mg	53% 4.23mg	8mg per day for Men 19-50 years
Magnesium	7.1% 29.8mg	36.4% 153mg	420mg per day for Men 19-50 years
Manganese	NA	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	14.5% 101mg	71.7% 502mg	700mg per day for Men 19-50 years
Potassium	8.35% 284mg	23.4% 796mg	3400mg per day for Men 19-50 years
Selenium	17.3% 9.53μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	7% 105mg	1.85% 27.8mg	1500mg per day for Men 19-50 years
Zinc	6.13% 0.67mg	28.3% 3.1mg	11mg per day for Men 19-50 years
Water	4.6% 170g	3.2% 118g	3700g per day for Men 19-50 years

Nutrient Comparison: Soymilk, chocolate, with added calcium, vitamins A and D VS Cooked Tempeh per 7 oz

Compare the macro and micronutrient content in 7 oz of Soymilk, chocolate, with added calcium, vitamins A and D versus 7 oz of Cooked Tempeh to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Soymilk, chocolate, with added calcium, vitamins A and D vs Cooked Tempeh:

• 7 ounces of Soymilk, chocolate, with added calcium, vitamins A and D have more Vitamin A, 5 times more Vitamin B12 and more Vitamin D than Cooked Tempeh.
• While 7 oz of Cooked Tempeh contain 2.5 times more Vitamin B1, 1.4 times more Vitamin B2, 4.2 times more Vitamin B3, 5.1 times more Vitamin B5, 2.6 times more Vitamin B6, 1.9 times more Vitamin B9, 3.6 times more Vitamin E and 6.4 times more Vitamin K than Soymilk, chocolate, with added calcium, vitamins A and D.
• 7 ounces of Soymilk, chocolate, with added calcium, vitamins A and D have insufficient amounts of Vitamin B1, Vitamin B5 and Vitamin E
• 7 ounces of Cooked Tempeh have insufficient amounts of Vitamin A and Vitamin D
• Both Soymilk, chocolate, with added calcium, vitamins A and D as well as Cooked Tempeh have insufficient amounts of Vitamin C in seven ounces.

Comparing minerals per 7 ounces for Soymilk, chocolate, with added calcium, vitamins A and D vs Cooked Tempeh:

• 7 ounces of Soymilk, chocolate, with added calcium, vitamins A and D have 1.3 times more Calcium, more Selenium, 3.8 times more Sodium and 1.4 times more Water than Cooked Tempeh.
• While 7 oz of Cooked Tempeh contain 2.6 times more Copper, 4.4 times more Iron, 5.1 times more Magnesium, 5 times more Phosphorus, 2.8 times more Potassium and 4.6 times more Zinc than Soymilk, chocolate, with added calcium, vitamins A and D.
• 7 ounces of Cooked Tempeh lack sufficient amounts of Selenium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Soymilk, chocolate, with added calcium, vitamins A and D have 1.3 times more Carbohydrate and 2.9 times more Sugars than Cooked Tempeh.
• While 7 oz of Cooked Tempeh contain 3.1 times more Energy, 7.4 times more Fat, 14.2 times more Saturated Fat, 1.6 times more Omega 3, 4.3 times more Omega 6, 9.3 times more Fiber and 8.8 times more Protein than Soymilk, chocolate, with added calcium, vitamins A and D.
• 7 ounces of Soymilk, chocolate, with added calcium, vitamins A and D provide inadequate amounts of Fiber