Comparing Nutrients in 7 ounces Cooked Tempeh VS Chilled Orange Juice

Macros Ratio

	Protein	Fat	Carbs
Cooked Tempeh	37%	48%	15%
Chilled Orange Juice	5%	2%	93%

Macro Nutrients

	Cooked Tempeh	Chilled Orange Juice	Recommended Dietary Allowance
Energy	13.3% 387kcal	3.35% 97kcal	2900kcal per day for Men 19-50 years
Fat	23.3% 22.6g	0.25% 0.24g	97g per day for Men 19-50 years
Saturated Fat	21% 6.75g	0.087% 0.028g	32g per day for Men 19-50 years
Omega 3	15% 0.24g	0.87% 0.014g	1.6g per day for Men 19-50 years
Omega 6	29.4% 5g	0.27% 0.046g	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	17.6% 23g	130g per day for Men 19-50 years
Sugars	7.4% 5.36g	22.7% 16.5g	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	6.1% 4.43g	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	% 4.13g	g per day for Men 19-50 years
Sucrose	NA	% 7.96g	g per day for Men 19-50 years
Fiber	19.3% 7.34g	1.57% 0.6g	38g per day for Men 19-50 years
Protein	70.6% 39.5g	2.4% 1.35g	56g per day for Men 19-50 years

Vitamins

	Cooked Tempeh	Chilled Orange Juice	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.44% 3.97μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.93% 0.11mg	7.6% 0.091mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	54.5% 0.71mg	5.95% 0.077mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	26.5% 4.24mg	3.47% 0.56mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	18% 0.9mg	7.74% 0.39mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	30.4% 0.39mg	11.6% 0.15mg	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	9.43% 37.7μg	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	74% 66.7mg	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	2.65% 0.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	32% 38.3μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Tempeh	Chilled Orange Juice	Recommended Dietary Allowance
Calcium	19% 191mg	2.2% 22mg	1000mg per day for Men 19-50 years
Copper	119% 1.07mg	9.26% 0.083mg	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	3.22% 0.26mg	8mg per day for Men 19-50 years
Magnesium	36.4% 153mg	5.2% 22mg	420mg per day for Men 19-50 years
Manganese	111% 2.55mg	2% 0.046mg	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	4.8% 33.7mg	700mg per day for Men 19-50 years
Potassium	23.4% 796mg	10.4% 353mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	0.36% 0.2μg	55μg per day for Men 19-50 years
Sodium	1.85% 27.8mg	0.26% 3.97mg	1500mg per day for Men 19-50 years
Zinc	28.3% 3.1mg	1.26% 0.14mg	11mg per day for Men 19-50 years
Water	3.2% 118g	4.68% 173g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Tempeh VS Chilled Orange Juice per 7 oz

Compare the macro and micronutrient content in 7 oz of Cooked Tempeh versus 7 oz of Chilled Orange Juice to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Cooked Tempeh vs Chilled Orange Juice:

• 7 ounces of Cooked Tempeh have 9.2 times more Vitamin B2, 7.6 times more Vitamin B3, 2.3 times more Vitamin B5, 2.6 times more Vitamin B6, more Vitamin B12, 2 times more Vitamin E and more Vitamin K than Chilled Orange Juice.
• While 7 oz of Chilled Orange Juice from Concentrate contain more Vitamin C than Cooked Tempeh.
• Both Cooked Tempeh and Chilled Orange Juice provide similar amounts of Vitamin B1 and Vitamin B9 per seven ounces.
• 7 ounces of Cooked Tempeh have insufficient amounts of Vitamin C
• 7 ounces of Chilled Orange Juice have insufficient amounts of Vitamin B3, Vitamin B12, Vitamin E and Vitamin K
• Both Cooked Tempeh as well as Chilled Orange Juice from Concentrate have insufficient amounts of Vitamin A and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Cooked Tempeh vs Chilled Orange Juice:

• 7 ounces of Cooked Tempeh have 8.7 times more Calcium, 12.9 times more Copper, 16.4 times more Iron, 7 times more Magnesium, 55.9 times more Manganese, 14.9 times more Phosphorus, 2.3 times more Potassium and 22.4 times more Zinc than Chilled Orange Juice.
• While 7 oz of Chilled Orange Juice from Concentrate contain 1.5 times more Water than Cooked Tempeh.
• 7 ounces of Chilled Orange Juice lack sufficient amounts of Calcium, Iron, Manganese and Zinc
• Both Cooked Tempeh as well as Chilled Orange Juice from Concentrate lack sufficient amounts of Selenium in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Cooked Tempeh have 4 times more Energy, 94.8 times more Fat, 242.9 times more Saturated Fat, 17.1 times more Omega 3, 109.5 times more Omega 6, 12.3 times more Fiber and 29.3 times more Protein than Chilled Orange Juice.
• While 7 oz of Chilled Orange Juice from Concentrate contain 1.5 times more Carbohydrate and 3.1 times more Sugars than Cooked Tempeh.
• 7 ounces of Chilled Orange Juice provide inadequate amounts of Energy, Omega 3, Omega 6, Fiber and Protein