Comparing Nutrients in 7 ounces Cooked Tempeh VS Mori-nu silken tofu, lite extra firm

Macros Ratio

	Protein	Fat	Carbs
Cooked Tempeh	37%	48%	15%
Mori-nu silken tofu, lite extra firm	73%	16%	11%

Macro Nutrients

	Cooked Tempeh	Mori-nu silken tofu, lite extra firm	Recommended Dietary Allowance
Energy	13.3% 387kcal	2.6% 75.4kcal	2900kcal per day for Men 19-50 years
Fat	23.3% 22.6g	1.43% 1.4g	97g per day for Men 19-50 years
Saturated Fat	21% 6.75g	0.72% 0.23g	32g per day for Men 19-50 years
Omega 3	15% 0.24g	NA	1.6g per day for Men 19-50 years
Omega 6	29.4% 5g	NA	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	1.53% 2g	130g per day for Men 19-50 years
Sugars	7.4% 5.36g	1.15% 0.83g	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	0% 0g	38g per day for Men 19-50 years
Protein	70.6% 39.5g	25% 14g	56g per day for Men 19-50 years

Vitamins

	Cooked Tempeh	Mori-nu silken tofu, lite extra firm	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	4.96% 0.06mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	54.5% 0.71mg	3.05% 0.04mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	26.5% 4.24mg	1.36% 0.22mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	18% 0.9mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	30.4% 0.39mg	0% 0mg	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	NA	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	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	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	Mori-nu silken tofu, lite extra firm	Recommended Dietary Allowance
Calcium	19% 191mg	8.53% 85.3mg	1000mg per day for Men 19-50 years
Copper	119% 1.07mg	28.4% 0.26mg	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	19.6% 1.57mg	8mg per day for Men 19-50 years
Magnesium	36.4% 153mg	4.72% 20mg	420mg per day for Men 19-50 years
Manganese	111% 2.55mg	NA	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	23.5% 165mg	700mg per day for Men 19-50 years
Potassium	23.4% 796mg	3.33% 113mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	NA	55μg per day for Men 19-50 years
Sodium	1.85% 27.8mg	13% 194mg	1500mg per day for Men 19-50 years
Zinc	28.3% 3.1mg	4.7% 0.52mg	11mg per day for Men 19-50 years
Water	3.2% 118g	4.88% 180g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Tempeh VS Mori-nu silken tofu, lite extra firm per 7 oz

Compare the macro and micronutrient content in 7 oz of Cooked Tempeh versus 7 oz of Mori-nu silken tofu, lite extra firm to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Cooked Tempeh vs Mori-nu silken tofu, lite extra firm:

• 7 ounces of Cooked Tempeh have 1.8 times more Vitamin B1, 17.9 times more Vitamin B2, 19.4 times more Vitamin B3, more Vitamin B6 and more Vitamin B12 than Mori-nu silken tofu, lite extra firm.
• 7 ounces of Mori-nu silken tofu, lite extra firm have insufficient amounts of Vitamin B2, Vitamin B3, Vitamin B6 and Vitamin B12
• Both Cooked Tempeh as well as Mori-nu silken tofu, lite extra firm have insufficient amounts of Vitamin A and Vitamin C in seven ounces.

Comparing minerals per 7 ounces for Cooked Tempeh vs Mori-nu silken tofu, lite extra firm:

• 7 ounces of Cooked Tempeh have 2.2 times more Calcium, 4.2 times more Copper, 2.7 times more Iron, 7.7 times more Magnesium, 3 times more Phosphorus, 7 times more Potassium and 6 times more Zinc than Mori-nu silken tofu, lite extra firm.
• While 7 oz of Mori-nu silken tofu, lite extra firm contain 7 times more Sodium and 1.5 times more Water than Cooked Tempeh.
• 7 ounces of Mori-nu silken tofu, lite extra firm lack sufficient amounts of Potassium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Cooked Tempeh have 5.1 times more Energy, 16.3 times more Fat, 29.3 times more Saturated Fat, 7.6 times more Carbohydrate, 6.4 times more Sugars, more Fiber and 2.8 times more Protein than Mori-nu silken tofu, lite extra firm.
• 7 ounces of Mori-nu silken tofu, lite extra firm provide inadequate amounts of Energy, Carbohydrate and Fiber