Comparing Nutrients in 7 ounces Frozen Spinach VS Tempeh

Macros Ratio

	Protein	Fat	Carbs
Frozen Spinach	40%	14%	46%
Tempeh	39%	47%	14%

Macro Nutrients

	Frozen Spinach	Tempeh	Recommended Dietary Allowance
Energy	2% 57.5kcal	13% 381kcal	2900kcal per day for Men 19-50 years
Fat	1.17% 1.13g	22% 21.4g	97g per day for Men 19-50 years
Saturated Fat	0.25% 0.081g	15.7% 5.04g	32g per day for Men 19-50 years
Omega 3	10% 0.16g	30.8% 0.49g	1.6g per day for Men 19-50 years
Omega 6	0% 0g	47.3% 8.04g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	6.43% 8.35g	11.7% 15g	130g per day for Men 19-50 years
Sugars	1.78% 1.3g	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	0.49% 0.36g	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	% 0.48g	NA	g per day for Men 19-50 years
Sucrose	% 0.48g	NA	g per day for Men 19-50 years
Fiber	15% 5.75g	19.3% 7.34g	38g per day for Men 19-50 years
Protein	13% 7.2g	72% 40.3g	56g per day for Men 19-50 years

Vitamins

	Frozen Spinach	Tempeh	Recommended Dietary Allowance
Vitamin A	129% 1163μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	15.5% 0.19mg	13% 0.15mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	34% 0.44mg	54.6% 0.71mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.3% 1mg	32.7% 5.24mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.73% 0.19mg	11% 0.55mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	26.3% 0.34mg	33% 0.43mg	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	72% 288μg	12% 47.6μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	6.6% 0.16μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	12% 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	38.4% 5.75mg	5.3% 0.79mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	615% 738μg	32% 38.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Spinach	Tempeh	Recommended Dietary Allowance
Calcium	25.6% 256mg	22% 220mg	1000mg per day for Men 19-50 years
Copper	31.8% 0.29mg	123% 1.1mg	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	47% 3.75mg	67% 5.36mg	8mg per day for Men 19-50 years
Magnesium	35.4% 149mg	38.3% 161mg	420mg per day for Men 19-50 years
Manganese	60.7% 1.4mg	112% 2.58mg	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% 97mg	75.4% 528mg	700mg per day for Men 19-50 years
Potassium	20% 687mg	24% 818mg	3400mg per day for Men 19-50 years
Selenium	21.6% 12μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	9.8% 147mg	1.2% 18mg	1500mg per day for Men 19-50 years
Zinc	10% 1.1mg	20.6% 2.26mg	11mg per day for Men 19-50 years
Water	4.84% 179g	3.2% 118g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Spinach VS Tempeh per 7 oz

Compare the macro and micronutrient content in 7 oz of Frozen Spinach versus 7 oz of Tempeh to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Frozen Spinach vs Tempeh:

• 7 ounces of Frozen Spinach have more Vitamin A, 1.2 times more Vitamin B1, 6 times more Vitamin B9, more Vitamin C, 7.3 times more Vitamin E and 19.3 times more Vitamin K than Tempeh.
• While 7 oz of Tempeh contain 1.6 times more Vitamin B2, 5.2 times more Vitamin B3, 3 times more Vitamin B5, 1.3 times more Vitamin B6 and more Vitamin B12 than Unprepared Frozen Spinach.
• 7 ounces of Frozen Spinach have insufficient amounts of Vitamin B5 and Vitamin B12
• 7 ounces of Tempeh have insufficient amounts of Vitamin A and Vitamin C
• Both Unprepared Frozen Spinach as well as Tempeh have insufficient amounts of Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Frozen Spinach vs Tempeh:

• 7 ounces of Frozen Spinach have more Selenium, 8.2 times more Sodium and 1.5 times more Water than Tempeh.
• While 7 oz of Tempeh contain 3.9 times more Copper, 1.4 times more Iron, 1.8 times more Manganese, 5.4 times more Phosphorus and 2 times more Zinc than Unprepared Frozen Spinach.
• Both Frozen Spinach and Tempeh contain similar levels of Calcium, Magnesium and Potassium per seven ounces.
• 7 ounces of Tempeh lack sufficient amounts of Selenium

Comparison of macro-nutrients per 7 ounces:

• 7 oz of Tempeh contain 6.6 times more Energy, 18.9 times more Fat, 61.9 times more Saturated Fat, 3 times more Omega 3, more Omega 6, 1.8 times more Carbohydrate, 4.2 times more Sugars, 1.3 times more Fiber and 5.6 times more Protein than Unprepared Frozen Spinach.
• 7 ounces of Frozen Spinach provide inadequate amounts of Energy and Omega 6