Comparing Nutrients in 7 ounces Tempeh VS Boiled Soybeans

Macros Ratio

	Protein	Fat	Carbs
Tempeh	39%	47%	14%
Boiled Soybeans	39%	43%	18%

Macro Nutrients

	Tempeh	Boiled Soybeans	Recommended Dietary Allowance
Energy	13% 381kcal	11.8% 341kcal	2900kcal per day for Men 19-50 years
Fat	22% 21.4g	18.4% 18g	97g per day for Men 19-50 years
Saturated Fat	15.7% 5.04g	8.04% 2.57g	32g per day for Men 19-50 years
Omega 3	30.8% 0.49g	74% 1.2g	1.6g per day for Men 19-50 years
Omega 6	47.3% 8.04g	52% 8.86g	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	12.8% 16.6g	130g per day for Men 19-50 years
Sugars	7.4% 5.36g	8.2% 5.95g	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	31.3% 12g	38g per day for Men 19-50 years
Protein	72% 40.3g	64.5% 36g	56g per day for Men 19-50 years

Vitamins

	Tempeh	Boiled Soybeans	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	25.6% 0.31mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	54.6% 0.71mg	43.5% 0.57mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	32.7% 5.24mg	4.95% 0.79mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11% 0.55mg	7.1% 0.36mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	33% 0.43mg	35.7% 0.46mg	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	26.8% 107μg	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	3.75% 3.37mg	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	4.63% 0.69mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	32% 38.3μg	31.8% 38μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tempeh	Boiled Soybeans	Recommended Dietary Allowance
Calcium	22% 220mg	20.2% 202mg	1000mg per day for Men 19-50 years
Copper	123% 1.1mg	89.7% 0.81mg	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	128% 10.2mg	8mg per day for Men 19-50 years
Magnesium	38.3% 161mg	40.6% 171mg	420mg per day for Men 19-50 years
Manganese	112% 2.58mg	71% 1.64mg	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	69.5% 486mg	700mg per day for Men 19-50 years
Potassium	24% 818mg	30% 1022mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	26.3% 14.5μg	55μg per day for Men 19-50 years
Sodium	1.2% 18mg	0.13% 2mg	1500mg per day for Men 19-50 years
Zinc	20.6% 2.26mg	20.7% 2.3mg	11mg per day for Men 19-50 years
Water	3.2% 118g	3.35% 124g	3700g per day for Men 19-50 years

Nutrient Comparison: Tempeh VS Boiled Soybeans per 7 oz

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

Lets compare vitamin content per 7 ounces of Tempeh vs Boiled Soybeans:

• 7 ounces of Tempeh have 1.3 times more Vitamin B2, 6.6 times more Vitamin B3, 1.6 times more Vitamin B5 and more Vitamin B12 than Boiled Soybeans.
• While 7 oz of Boiled Soybeans no Salt contain 2 times more Vitamin B1 and 2.3 times more Vitamin B9 than Tempeh.
• Both Tempeh and Boiled Soybeans provide similar amounts of Vitamin B6, Vitamin E and Vitamin K per seven ounces.
• 7 ounces of Boiled Soybeans have insufficient amounts of Vitamin B12
• Both Tempeh as well as Boiled Soybeans no Salt have insufficient amounts of Vitamin A, Vitamin C and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Tempeh vs Boiled Soybeans:

• 7 ounces of Tempeh have 1.4 times more Copper and 1.6 times more Manganese than Boiled Soybeans.
• While 7 oz of Boiled Soybeans no Salt contain 1.9 times more Iron and more Selenium than Tempeh.
• Both Tempeh and Boiled Soybeans contain similar levels of Calcium, Magnesium, Phosphorus, Potassium and Zinc per seven ounces.
• 7 ounces of Tempeh lack sufficient amounts of Selenium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Tempeh have 1.2 times more Fat and 2 times more Saturated Fat than Boiled Soybeans.
• While 7 oz of Boiled Soybeans no Salt contain 2.4 times more Omega 3 and 1.6 times more Fiber than Tempeh.
• Both Tempeh and Boiled Soybeans offer comparable quantities of Energy, Omega 6, Carbohydrate, Sugars and Protein per seven ounces.