Comparing Nutrients in 7 ounces Tempeh VS Natto

Macros Ratio

	Protein	Fat	Carbs
Tempeh	39%	47%	14%
Natto	34%	44%	22%

Macro Nutrients

	Tempeh	Natto	Recommended Dietary Allowance
Energy	13% 381kcal	14.4% 419kcal	2900kcal per day for Men 19-50 years
Fat	22% 21.4g	22.5% 22g	97g per day for Men 19-50 years
Saturated Fat	15.7% 5.04g	9.87% 3.16g	32g per day for Men 19-50 years
Omega 3	30.8% 0.49g	91% 1.46g	1.6g per day for Men 19-50 years
Omega 6	47.3% 8.04g	64% 11g	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	19.4% 25g	130g per day for Men 19-50 years
Sugars	7.4% 5.36g	13.4% 9.7g	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	19.3% 7.34g	28.2% 10.7g	38g per day for Men 19-50 years
Protein	72% 40.3g	68.7% 38.5g	56g per day for Men 19-50 years

Vitamins

	Tempeh	Natto	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	13% 0.15mg	26.5% 0.32mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	54.6% 0.71mg	29% 0.38mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	32.7% 5.24mg	0% 0mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11% 0.55mg	8.53% 0.43mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	33% 0.43mg	20% 0.26mg	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	3.97% 16μg	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	28.7% 25.8mg	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	38.2% 46μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tempeh	Natto	Recommended Dietary Allowance
Calcium	22% 220mg	43% 431mg	1000mg per day for Men 19-50 years
Copper	123% 1.1mg	147% 1.32mg	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	213% 17mg	8mg per day for Men 19-50 years
Magnesium	38.3% 161mg	54.3% 228mg	420mg per day for Men 19-50 years
Manganese	112% 2.58mg	132% 3.03mg	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	49.3% 345mg	700mg per day for Men 19-50 years
Potassium	24% 818mg	42.5% 1447mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	31.8% 17.5μg	55μg per day for Men 19-50 years
Sodium	1.2% 18mg	0.93% 14mg	1500mg per day for Men 19-50 years
Zinc	20.6% 2.26mg	54.7% 6mg	11mg per day for Men 19-50 years
Water	3.2% 118g	2.95% 109g	3700g per day for Men 19-50 years

Nutrient Comparison: Tempeh VS Natto per 7 oz

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

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

• 7 ounces of Tempeh have 1.9 times more Vitamin B2, more Vitamin B3, 1.3 times more Vitamin B5, 1.7 times more Vitamin B6, 3 times more Vitamin B9, more Vitamin B12 and 40 times more Vitamin E than Natto.
• While 7 oz of Natto contain 2.1 times more Vitamin B1 and more Vitamin C than Tempeh.
• Both Tempeh and Natto provide similar amounts of Vitamin K per seven ounces.
• 7 ounces of Tempeh have insufficient amounts of Vitamin C
• 7 ounces of Natto have insufficient amounts of Vitamin B3, Vitamin B12 and Vitamin E
• Both Tempeh as well as Natto have insufficient amounts of Vitamin A and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Tempeh vs Natto:

• 7 ounces of Tempeh have 1.5 times more Phosphorus than Natto.
• While 7 oz of Natto contain 2 times more Calcium, 3.2 times more Iron, 1.4 times more Magnesium, 1.8 times more Potassium, more Selenium and 2.7 times more Zinc than Tempeh.
• Both Tempeh and Natto contain similar levels of Copper and Manganese per seven ounces.
• 7 ounces of Tempeh lack sufficient amounts of Selenium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Tempeh have 1.6 times more Saturated Fat than Natto.
• While 7 oz of Natto contain 3 times more Omega 3, 1.4 times more Omega 6, 1.7 times more Carbohydrate, 1.8 times more Sugars and 1.5 times more Fiber than Tempeh.
• Both Tempeh and Natto offer comparable quantities of Energy, Fat and Protein per seven ounces.