Comparing Nutrients in 7 ounces Tempeh VS Miso

Macros Ratio

	Protein	Fat	Carbs
Tempeh	39%	47%	14%
Miso	25%	26%	49%

Macro Nutrients

	Tempeh	Miso	Recommended Dietary Allowance
Energy	13% 381kcal	13.5% 393kcal	2900kcal per day for Men 19-50 years
Fat	22% 21.4g	12.3% 12g	97g per day for Men 19-50 years
Saturated Fat	15.7% 5.04g	6.36% 2.03g	32g per day for Men 19-50 years
Omega 3	30.8% 0.49g	50.2% 0.8g	1.6g per day for Men 19-50 years
Omega 6	47.3% 8.04g	29% 4.9g	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	38.7% 50.3g	130g per day for Men 19-50 years
Sugars	7.4% 5.36g	17% 12.3g	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	16.4% 12g	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	% 0g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	19.3% 7.34g	28.2% 10.7g	38g per day for Men 19-50 years
Protein	72% 40.3g	45.3% 25.4g	56g per day for Men 19-50 years

Vitamins

	Tempeh	Miso	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.88% 7.94μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	13% 0.15mg	16.2% 0.19mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	54.6% 0.71mg	35.6% 0.46mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	32.7% 5.24mg	11.2% 1.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11% 0.55mg	13.4% 0.67mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	33% 0.43mg	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	12% 47.6μg	9.43% 37.7μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	6.6% 0.16μg	6.6% 0.16μg	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	5.3% 0.79mg	0.13% 0.02mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	32% 38.3μg	48.5% 58μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tempeh	Miso	Recommended Dietary Allowance
Calcium	22% 220mg	11.3% 113mg	1000mg per day for Men 19-50 years
Copper	123% 1.1mg	93% 0.83mg	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	61.8% 4.94mg	8mg per day for Men 19-50 years
Magnesium	38.3% 161mg	22.7% 95mg	420mg per day for Men 19-50 years
Manganese	112% 2.58mg	74% 1.7mg	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	45% 316mg	700mg per day for Men 19-50 years
Potassium	24% 818mg	12.3% 417mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	25.3% 14μg	55μg per day for Men 19-50 years
Sodium	1.2% 18mg	493% 7398mg	1500mg per day for Men 19-50 years
Zinc	20.6% 2.26mg	46% 5.1mg	11mg per day for Men 19-50 years
Water	3.2% 118g	2.3% 85.4g	3700g per day for Men 19-50 years

Nutrient Comparison: Tempeh VS Miso per 7 oz

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

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

• 7 ounces of Tempeh have 1.5 times more Vitamin B2, 2.9 times more Vitamin B3, 1.3 times more Vitamin B9 and 40 times more Vitamin E than Miso.
• While 7 oz of Miso contain 1.3 times more Vitamin B1 and 1.5 times more Vitamin K than Tempeh.
• Both Tempeh and Miso provide similar amounts of Vitamin B5, Vitamin B6 and Vitamin B12 per seven ounces.
• 7 ounces of Miso have insufficient amounts of Vitamin E
• Both Tempeh as well as Miso have insufficient amounts of Vitamin A, Vitamin C and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Tempeh vs Miso:

• 7 ounces of Tempeh have 1.9 times more Calcium, 1.3 times more Copper, 1.7 times more Magnesium, 1.5 times more Manganese, 1.7 times more Phosphorus and 2 times more Potassium than Miso.
• While 7 oz of Miso contain more Selenium, 414.2 times more Sodium and 2.2 times more Zinc than Tempeh.
• Both Tempeh and Miso contain similar levels of Iron per seven ounces.
• 7 ounces of Tempeh lack sufficient amounts of Selenium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Tempeh have 1.8 times more Fat, 2.5 times more Saturated Fat, 1.6 times more Omega 6 and 1.6 times more Protein than Miso.
• While 7 oz of Miso contain 1.6 times more Omega 3, 3.3 times more Carbohydrate, 2.3 times more Sugars and 1.5 times more Fiber than Tempeh.
• Both Tempeh and Miso offer comparable quantities of Energy per seven ounces.