Comparing Nutrients in 7 ounces Tempeh VS Boiled Chopped Or Leaf Frozen Spinach

Macros Ratio

	Protein	Fat	Carbs
Tempeh	39%	47%	14%
Boiled Chopped Or Leaf Frozen Spinach	37%	18%	45%

Macro Nutrients

	Tempeh	Boiled Chopped Or Leaf Frozen Spinach	Recommended Dietary Allowance
Energy	13% 381kcal	2.33% 67.5kcal	2900kcal per day for Men 19-50 years
Fat	22% 21.4g	1.78% 1.73g	97g per day for Men 19-50 years
Saturated Fat	15.7% 5.04g	0.97% 0.31g	32g per day for Men 19-50 years
Omega 3	30.8% 0.49g	46% 0.74g	1.6g per day for Men 19-50 years
Omega 6	47.3% 8.04g	0% 0g	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	7.33% 9.53g	130g per day for Men 19-50 years
Sugars	7.4% 5.36g	1.4% 1g	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	0.25% 0.18g	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	% 0.4g	g per day for Men 19-50 years
Sucrose	NA	% 0.42g	g per day for Men 19-50 years
Fiber	19.3% 7.34g	19.3% 7.34g	38g per day for Men 19-50 years
Protein	72% 40.3g	14.2% 7.96g	56g per day for Men 19-50 years

Vitamins

	Tempeh	Boiled Chopped Or Leaf Frozen Spinach	Recommended Dietary Allowance
Vitamin A	0% 0μg	133% 1197μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	13% 0.15mg	13% 0.15mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	54.6% 0.71mg	27% 0.35mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	32.7% 5.24mg	5.44% 0.87mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11% 0.55mg	2.98% 0.15mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	33% 0.43mg	20.8% 0.27mg	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	60% 240μg	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	4.85% 4.37mg	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	47% 7.03mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	32% 38.3μg	894% 1073μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tempeh	Boiled Chopped Or Leaf Frozen Spinach	Recommended Dietary Allowance
Calcium	22% 220mg	30.4% 304mg	1000mg per day for Men 19-50 years
Copper	123% 1.1mg	35.5% 0.32mg	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	48.6% 3.9mg	8mg per day for Men 19-50 years
Magnesium	38.3% 161mg	38.7% 163mg	420mg per day for Men 19-50 years
Manganese	112% 2.58mg	62% 1.42mg	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	14% 99mg	700mg per day for Men 19-50 years
Potassium	24% 818mg	17.6% 599mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	20% 11μg	55μg per day for Men 19-50 years
Sodium	1.2% 18mg	13% 192mg	1500mg per day for Men 19-50 years
Zinc	20.6% 2.26mg	8.84% 0.97mg	11mg per day for Men 19-50 years
Water	3.2% 118g	4.77% 176g	3700g per day for Men 19-50 years

Nutrient Comparison: Tempeh VS Boiled Chopped Or Leaf Frozen Spinach per 7 oz

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

Lets compare vitamin content per 7 ounces of Tempeh vs Boiled Chopped Or Leaf Frozen Spinach:

• 7 ounces of Tempeh have 2 times more Vitamin B2, 6 times more Vitamin B3, 3.7 times more Vitamin B5, 1.6 times more Vitamin B6 and more Vitamin B12 than Boiled Chopped Or Leaf Frozen Spinach.
• While 7 oz of Boiled and Drained Chopped Or Leaf Frozen Spinach contain more Vitamin A, 5 times more Vitamin B9, more Vitamin C, 8.9 times more Vitamin E and 28 times more Vitamin K than Tempeh.
• Both Tempeh and Boiled Chopped Or Leaf Frozen Spinach provide similar amounts of Vitamin B1 per seven ounces.
• 7 ounces of Tempeh have insufficient amounts of Vitamin A and Vitamin C
• 7 ounces of Boiled Chopped Or Leaf Frozen Spinach have insufficient amounts of Vitamin B5 and Vitamin B12
• Both Tempeh as well as Boiled and Drained Chopped Or Leaf Frozen Spinach have insufficient amounts of Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Tempeh vs Boiled Chopped Or Leaf Frozen Spinach:

• 7 ounces of Tempeh have 3.5 times more Copper, 1.4 times more Iron, 1.8 times more Manganese, 5.3 times more Phosphorus, 1.4 times more Potassium and 2.3 times more Zinc than Boiled Chopped Or Leaf Frozen Spinach.
• While 7 oz of Boiled and Drained Chopped Or Leaf Frozen Spinach contain 1.4 times more Calcium, more Selenium, 10.8 times more Sodium and 1.5 times more Water than Tempeh.
• Both Tempeh and Boiled Chopped Or Leaf Frozen Spinach contain similar levels of Magnesium per seven ounces.
• 7 ounces of Tempeh lack sufficient amounts of Selenium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Tempeh have 5.6 times more Energy, 12.4 times more Fat, 16.2 times more Saturated Fat, more Omega 6, 1.6 times more Carbohydrate, 5.3 times more Sugars and 5.1 times more Protein than Boiled Chopped Or Leaf Frozen Spinach.
• While 7 oz of Boiled and Drained Chopped Or Leaf Frozen Spinach contain 1.5 times more Omega 3 than Tempeh.
• Both Tempeh and Boiled Chopped Or Leaf Frozen Spinach offer comparable quantities of Fiber per seven ounces.
• 7 ounces of Boiled Chopped Or Leaf Frozen Spinach provide inadequate amounts of Energy and Omega 6