Comparing Nutrients in 7 ounces Cooked Tempeh VS California Red Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Cooked Tempeh	37%	48%	15%
California Red Kidney Beans	29%	1%	70%

Macro Nutrients

	Cooked Tempeh	California Red Kidney Beans	Recommended Dietary Allowance
Energy	13.3% 387kcal	22.6% 655kcal	2900kcal per day for Men 19-50 years
Fat	23.3% 22.6g	0.51% 0.5g	97g per day for Men 19-50 years
Saturated Fat	21% 6.75g	0.22% 0.071g	32g per day for Men 19-50 years
Omega 3	15% 0.24g	10.4% 0.17g	1.6g per day for Men 19-50 years
Omega 6	29.4% 5g	0.63% 0.11g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	11.6% 15g	91% 119g	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	130% 49.4g	38g per day for Men 19-50 years
Protein	70.6% 39.5g	86.4% 48.4g	56g per day for Men 19-50 years

Vitamins

	Cooked Tempeh	California Red Kidney Beans	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.93% 0.11mg	87.5% 1.05mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	54.5% 0.71mg	33.4% 0.43mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	26.5% 4.24mg	25.5% 4.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	18% 0.9mg	31% 1.55mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	30.4% 0.39mg	60.6% 0.79mg	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	10.4% 41.7μg	195% 782μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	11.6% 0.28μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	9.92% 8.93mg	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	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Tempeh	California Red Kidney Beans	Recommended Dietary Allowance
Calcium	19% 191mg	38.7% 387mg	1000mg per day for Men 19-50 years
Copper	119% 1.07mg	243% 2.2mg	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	53% 4.23mg	232% 18.6mg	8mg per day for Men 19-50 years
Magnesium	36.4% 153mg	75.6% 318mg	420mg per day for Men 19-50 years
Manganese	111% 2.55mg	86.3% 2mg	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	71.7% 502mg	115% 804mg	700mg per day for Men 19-50 years
Potassium	23.4% 796mg	87% 2957mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	11.5% 6.35μg	55μg per day for Men 19-50 years
Sodium	1.85% 27.8mg	1.46% 22mg	1500mg per day for Men 19-50 years
Zinc	28.3% 3.1mg	46% 5.06mg	11mg per day for Men 19-50 years
Water	3.2% 118g	0.63% 23.3g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Cooked Tempeh vs California Red Kidney Beans:

• Cooked Tempeh has 1.6 times more Vitamin B2 and more Vitamin B12 than Raw California Red Kidney Beans.
• While Raw California Red Kidney Beans contain 9.8 times more Vitamin B1, 1.7 times more Vitamin B5, 2 times more Vitamin B6, 18.8 times more Vitamin B9 and more Vitamin C than Cooked Tempeh.
• Both Cooked Tempeh and Raw California Red Kidney Beans have similar amounts of Vitamin B3 per 7 oz.
• Both Cooked Tempeh as well as Raw California Red Kidney Beans have insufficient amounts of Vitamin A and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Cooked Tempeh vs California Red Kidney Beans:

• Cooked Tempeh has 1.3 times more Manganese and 5.1 times more Water than Raw California Red Kidney Beans.
• While Raw California Red Kidney Beans contain 2 times more Calcium, 2 times more Copper, 4.4 times more Iron, 2.1 times more Magnesium, 1.6 times more Phosphorus, 3.7 times more Potassium, more Selenium and 1.6 times more Zinc than Cooked Tempeh.

Comparison of macro-nutrients per 7 ounces:

• Cooked Tempeh has 45.5 times more Fat, 94.4 times more Saturated Fat, 1.4 times more Omega 3 and 46.6 times more Omega 6 than Raw California Red Kidney Beans.
• While Raw California Red Kidney Beans contain 1.7 times more Energy, 7.8 times more Carbohydrate and 6.7 times more Fiber than Cooked Tempeh.
• Both Cooked Tempeh and Raw California Red Kidney Beans have similar amounts of Protein per 7 oz.
• Both Cooked Tempeh as well as Raw California Red Kidney Beans have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.