Comparing Nutrients in 7 ounces Cooked Tempeh VS Boiled Broccoli

Macros Ratio

	Protein	Fat	Carbs
Cooked Tempeh	37%	48%	15%
Boiled Broccoli	23%	9%	68%

Macro Nutrients

	Cooked Tempeh	Boiled Broccoli	Recommended Dietary Allowance
Energy	13.3% 387kcal	2.4% 69.5kcal	2900kcal per day for Men 19-50 years
Fat	23.3% 22.6g	0.84% 0.81g	97g per day for Men 19-50 years
Saturated Fat	21% 6.75g	0.49% 0.16g	32g per day for Men 19-50 years
Omega 3	15% 0.24g	14.8% 0.24g	1.6g per day for Men 19-50 years
Omega 6	29.4% 5g	0.6% 0.1g	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	11% 14.2g	130g per day for Men 19-50 years
Sugars	7.4% 5.36g	3.8% 2.76g	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	2.03% 1.47g	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	% 0.97g	g per day for Men 19-50 years
Sucrose	NA	% 0.16g	g per day for Men 19-50 years
Fiber	19.3% 7.34g	17.2% 6.55g	38g per day for Men 19-50 years
Protein	70.6% 39.5g	8.43% 4.72g	56g per day for Men 19-50 years

Vitamins

	Cooked Tempeh	Boiled Broccoli	Recommended Dietary Allowance
Vitamin A	0% 0μg	17% 153μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.93% 0.11mg	10.4% 0.13mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	54.5% 0.71mg	18.8% 0.24mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	26.5% 4.24mg	6.86% 1.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	18% 0.9mg	24.4% 1.22mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	30.4% 0.39mg	30.5% 0.4mg	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	53.6% 214μg	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	143% 129mg	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	19% 2.88mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	32% 38.3μg	233% 280μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Tempeh	Boiled Broccoli	Recommended Dietary Allowance
Calcium	19% 191mg	7.94% 79.4mg	1000mg per day for Men 19-50 years
Copper	119% 1.07mg	13.5% 0.12mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.2% 7.94μg	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	16.6% 1.33mg	8mg per day for Men 19-50 years
Magnesium	36.4% 153mg	9.92% 41.7mg	420mg per day for Men 19-50 years
Manganese	111% 2.55mg	16.7% 0.38mg	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	19% 133mg	700mg per day for Men 19-50 years
Potassium	23.4% 796mg	17% 581mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	5.77% 3.18μg	55μg per day for Men 19-50 years
Sodium	1.85% 27.8mg	5.42% 81.4mg	1500mg per day for Men 19-50 years
Zinc	28.3% 3.1mg	8.1% 0.89mg	11mg per day for Men 19-50 years
Water	3.2% 118g	4.8% 177g	3700g per day for Men 19-50 years

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

• Cooked Tempeh has 2.9 times more Vitamin B2, 3.9 times more Vitamin B3 and more Vitamin B12 than Boiled and Drained Broccoli.
• While Boiled and Drained Broccoli contains more Vitamin A, 1.4 times more Vitamin B5, 5.1 times more Vitamin B9, more Vitamin C, 3.6 times more Vitamin E and 7.3 times more Vitamin K than Cooked Tempeh.
• Both Cooked Tempeh and Boiled and Drained Broccoli have similar amounts of Vitamin B1 and Vitamin B6 per 7 oz.
• Both Cooked Tempeh as well as Boiled and Drained Broccoli have insufficient amounts of Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Cooked Tempeh vs Boiled Broccoli:

• Cooked Tempeh has 2.4 times more Calcium, 8.9 times more Copper, 3.2 times more Iron, 3.7 times more Magnesium, 6.6 times more Manganese, 3.8 times more Phosphorus, 1.4 times more Potassium and 3.5 times more Zinc than Boiled and Drained Broccoli.
• While Boiled and Drained Broccoli contains more Selenium, 2.9 times more Sodium and 1.5 times more Water than Cooked Tempeh.

Comparison of macro-nutrients per 7 ounces:

• Cooked Tempeh has 5.6 times more Energy, 27.8 times more Fat, 43 times more Saturated Fat, 49.4 times more Omega 6, 1.9 times more Sugars and 8.4 times more Protein than Boiled and Drained Broccoli.
• Both Cooked Tempeh and Boiled and Drained Broccoli have similar amounts of Omega 3, Carbohydrate and Fiber per 7 oz.
• Both Cooked Tempeh as well as Boiled and Drained Broccoli have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.