Comparing Nutrients in 7 ounces Tempeh VS Broccoli

Macros Ratio

	Protein	Fat	Carbs
Tempeh	39%	47%	14%
Broccoli	27%	8%	65%

Macro Nutrients

	Tempeh	Broccoli	Recommended Dietary Allowance
Energy	13% 381kcal	2.33% 67.5kcal	2900kcal per day for Men 19-50 years
Fat	22% 21.4g	0.76% 0.73g	97g per day for Men 19-50 years
Saturated Fat	15.7% 5.04g	0.71% 0.23g	32g per day for Men 19-50 years
Omega 3	30.8% 0.49g	7.8% 0.13g	1.6g per day for Men 19-50 years
Omega 6	47.3% 8.04g	0.57% 0.097g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	11.7% 15g	10% 13g	130g per day for Men 19-50 years
Sugars	7.4% 5.36g	4.65% 3.37g	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	1.86% 1.35g	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	% 0.97g	g per day for Men 19-50 years
Sucrose	NA	% 0.2g	g per day for Men 19-50 years
Fiber	19.3% 7.34g	13.6% 5.16g	38g per day for Men 19-50 years
Protein	72% 40.3g	10% 5.6g	56g per day for Men 19-50 years

Vitamins

	Tempeh	Broccoli	Recommended Dietary Allowance
Vitamin A	0% 0μg	6.84% 61.5μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	13% 0.15mg	11.7% 0.14mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	54.6% 0.71mg	18% 0.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	32.7% 5.24mg	7.93% 1.27mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11% 0.55mg	22.7% 1.14mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	33% 0.43mg	26.7% 0.35mg	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	12% 47.6μg	31.3% 125μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	6.6% 0.16μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	197% 177mg	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	5.3% 0.79mg	10.3% 1.55mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	32% 38.3μg	168% 202μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tempeh	Broccoli	Recommended Dietary Allowance
Calcium	22% 220mg	9.33% 93mg	1000mg per day for Men 19-50 years
Copper	123% 1.1mg	11% 0.097mg	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	67% 5.36mg	18% 1.45mg	8mg per day for Men 19-50 years
Magnesium	38.3% 161mg	9.92% 41.7mg	420mg per day for Men 19-50 years
Manganese	112% 2.58mg	18% 0.42mg	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	75.4% 528mg	18.7% 131mg	700mg per day for Men 19-50 years
Potassium	24% 818mg	18.4% 627mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	9.02% 4.96μg	55μg per day for Men 19-50 years
Sodium	1.2% 18mg	4.37% 65.5mg	1500mg per day for Men 19-50 years
Zinc	20.6% 2.26mg	7.4% 0.81mg	11mg per day for Men 19-50 years
Water	3.2% 118g	4.8% 177g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Tempeh vs Broccoli:

• Tempeh has 3.1 times more Vitamin B2, 4.1 times more Vitamin B3, 1.2 times more Vitamin B6 and more Vitamin B12 than Raw Broccoli.
• While Raw Broccoli contains more Vitamin A, 2.1 times more Vitamin B5, 2.6 times more Vitamin B9, more Vitamin C, 2 times more Vitamin E and 5.3 times more Vitamin K than Tempeh.
• Both Tempeh and Raw Broccoli have similar amounts of Vitamin B1 per 7 oz.
• Both Tempeh as well as Raw Broccoli have insufficient amounts of Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Tempeh vs Broccoli:

• Tempeh has 2.4 times more Calcium, 11.4 times more Copper, 3.7 times more Iron, 3.9 times more Magnesium, 6.2 times more Manganese, 4 times more Phosphorus, 1.3 times more Potassium and 2.8 times more Zinc than Raw Broccoli.
• While Raw Broccoli contains more Selenium, 3.7 times more Sodium and 1.5 times more Water than Tempeh.

Comparison of macro-nutrients per 7 ounces:

• Tempeh has 5.6 times more Energy, 29.2 times more Fat, 22.3 times more Saturated Fat, 3.9 times more Omega 3, 82.7 times more Omega 6, 1.6 times more Sugars, 1.4 times more Fiber and 7.2 times more Protein than Raw Broccoli.
• Both Tempeh and Raw Broccoli have similar amounts of Carbohydrate per 7 oz.
• Both Tempeh as well as Raw Broccoli have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.