Comparing Nutrients in 7 ounces Tempeh VS Soy Nuts

Macros Ratio

	Protein	Fat	Carbs
Tempeh	39%	47%	14%
Soy Nuts	36%	40%	24%

Macro Nutrients

	Tempeh	Soy Nuts	Recommended Dietary Allowance
Energy	13% 381kcal	30.7% 891kcal	2900kcal per day for Men 19-50 years
Fat	22% 21.4g	44.2% 43g	97g per day for Men 19-50 years
Saturated Fat	15.7% 5.04g	19.4% 6.2g	32g per day for Men 19-50 years
Omega 3	30.8% 0.49g	179% 2.86g	1.6g per day for Men 19-50 years
Omega 6	47.3% 8.04g	126% 21.4g	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	44.2% 57.5g	130g per day for Men 19-50 years
Sugars	7.4% 5.36g	NA	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	42.3% 16g	38g per day for Men 19-50 years
Protein	72% 40.3g	154% 86g	56g per day for Men 19-50 years

Vitamins

	Tempeh	Soy Nuts	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	70.6% 0.85mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	54.6% 0.71mg	115% 1.5mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	32.7% 5.24mg	13% 2.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11% 0.55mg	18.8% 0.94mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	33% 0.43mg	34.3% 0.45mg	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	102% 407μg	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	10% 9.13mg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	32% 38.3μg	61% 73.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tempeh	Soy Nuts	Recommended Dietary Allowance
Calcium	22% 220mg	27.8% 278mg	1000mg per day for Men 19-50 years
Copper	123% 1.1mg	238% 2.14mg	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	98% 7.84mg	8mg per day for Men 19-50 years
Magnesium	38.3% 161mg	108% 452mg	420mg per day for Men 19-50 years
Manganese	112% 2.58mg	188% 4.33mg	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	184% 1288mg	700mg per day for Men 19-50 years
Potassium	24% 818mg	79.6% 2707mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	69.6% 38.3μg	55μg per day for Men 19-50 years
Sodium	1.2% 18mg	0.26% 3.97mg	1500mg per day for Men 19-50 years
Zinc	20.6% 2.26mg	86% 9.47mg	11mg per day for Men 19-50 years
Water	3.2% 118g	0.043% 1.6g	3700g per day for Men 19-50 years

Nutrient Comparison: Tempeh VS Soy Nuts per 7 oz

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

Lets compare vitamin content per 7 ounces of Tempeh vs Soy Nuts:

• 7 ounces of Tempeh have 2.5 times more Vitamin B3 and more Vitamin B12 than Soy Nuts.
• While 7 oz of Dry-roasted Soybeans contain 5.5 times more Vitamin B1, 2.1 times more Vitamin B2, 1.7 times more Vitamin B5, 8.5 times more Vitamin B9, more Vitamin C and 1.9 times more Vitamin K than Tempeh.
• Both Tempeh and Soy Nuts provide similar amounts of Vitamin B6 per seven ounces.
• 7 ounces of Tempeh have insufficient amounts of Vitamin C
• 7 ounces of Soy Nuts have insufficient amounts of Vitamin B12
• Both Tempeh as well as Dry-roasted Soybeans have insufficient amounts of Vitamin A and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Tempeh vs Soy Nuts:

• 7 oz of Dry-roasted Soybeans contain 1.3 times more Calcium, 1.9 times more Copper, 1.5 times more Iron, 2.8 times more Magnesium, 1.7 times more Manganese, 2.4 times more Phosphorus, 3.3 times more Potassium, more Selenium and 4.2 times more Zinc than Tempeh.
• 7 ounces of Tempeh lack sufficient amounts of Selenium

Comparison of macro-nutrients per 7 ounces:

• 7 oz of Dry-roasted Soybeans contain 2.3 times more Energy, 2 times more Fat, 5.8 times more Omega 3, 2.7 times more Omega 6, 3.8 times more Carbohydrate, 2.2 times more Fiber and 2.1 times more Protein than Tempeh.
• Both Tempeh and Soy Nuts offer comparable quantities of Saturated Fat per seven ounces.