Comparing Nutrients in 7 ounces Cooked Tempeh VS Peanut Butter

Macros Ratio

	Protein	Fat	Carbs
Cooked Tempeh	37%	48%	15%
Peanut Butter	14%	71%	15%

Macro Nutrients

	Cooked Tempeh	Peanut Butter	Recommended Dietary Allowance
Energy	13.3% 387kcal	40.2% 1167kcal	2900kcal per day for Men 19-50 years
Fat	23.3% 22.6g	101% 98g	97g per day for Men 19-50 years
Saturated Fat	21% 6.75g	59% 19g	32g per day for Men 19-50 years
Omega 3	15% 0.24g	4.84% 0.077g	1.6g per day for Men 19-50 years
Omega 6	29.4% 5g	132% 22.4g	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	36.6% 47.6g	130g per day for Men 19-50 years
Sugars	7.4% 5.36g	17.8% 13g	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% 0g	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	% 8.16g	g per day for Men 19-50 years
Sucrose	NA	% 4.74g	g per day for Men 19-50 years
Fiber	19.3% 7.34g	29.8% 11.3g	38g per day for Men 19-50 years
Protein	70.6% 39.5g	77.7% 43.5g	56g per day for Men 19-50 years

Vitamins

	Cooked Tempeh	Peanut Butter	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	17.7% 0.21mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	54.5% 0.71mg	16% 0.21mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	26.5% 4.24mg	163% 26mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	18% 0.9mg	41.3% 2.06mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	30.4% 0.39mg	84% 1.1mg	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	17.4% 69.5μg	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	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	5.3% 0.79mg	78.6% 11.8mg	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	Peanut Butter	Recommended Dietary Allowance
Calcium	19% 191mg	10.7% 107mg	1000mg per day for Men 19-50 years
Copper	119% 1.07mg	126% 1.13mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.15% 6.15μg	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	53.6% 4.3mg	8mg per day for Men 19-50 years
Magnesium	36.4% 153mg	84.6% 355mg	420mg per day for Men 19-50 years
Manganese	111% 2.55mg	117% 2.7mg	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	95% 665mg	700mg per day for Men 19-50 years
Potassium	23.4% 796mg	34.6% 1175mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	146% 80μg	55μg per day for Men 19-50 years
Sodium	1.85% 27.8mg	63% 945mg	1500mg per day for Men 19-50 years
Zinc	28.3% 3.1mg	48% 5.3mg	11mg per day for Men 19-50 years
Water	3.2% 118g	0.083% 3.08g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Tempeh VS Peanut Butter per 7 oz

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

Lets compare vitamin content per 7 ounces of Cooked Tempeh vs Peanut Butter:

• 7 ounces of Cooked Tempeh have 3.4 times more Vitamin B2, more Vitamin B12 and more Vitamin K than Peanut Butter.
• While 7 oz of Smooth Peanut Butter contain 2 times more Vitamin B1, 6.2 times more Vitamin B3, 2.3 times more Vitamin B5, 2.8 times more Vitamin B6, 1.7 times more Vitamin B9 and 14.9 times more Vitamin E than Cooked Tempeh.
• 7 ounces of Peanut Butter have insufficient amounts of Vitamin B12 and Vitamin K
• Both Cooked Tempeh as well as Smooth Peanut Butter have insufficient amounts of Vitamin A, Vitamin C and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Cooked Tempeh vs Peanut Butter:

• 7 ounces of Cooked Tempeh have 1.8 times more Calcium than Peanut Butter.
• While 7 oz of Smooth Peanut Butter contain 2.3 times more Magnesium, 1.3 times more Phosphorus, 1.5 times more Potassium, more Selenium, 34 times more Sodium and 1.7 times more Zinc than Cooked Tempeh.
• Both Cooked Tempeh and Peanut Butter contain similar levels of Copper, Iron and Manganese per seven ounces.
• 7 ounces of Cooked Tempeh lack sufficient amounts of Selenium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Cooked Tempeh have 3.1 times more Omega 3 than Peanut Butter.
• While 7 oz of Smooth Peanut Butter contain 3 times more Energy, 4.4 times more Fat, 2.8 times more Saturated Fat, 4.5 times more Omega 6, 3.1 times more Carbohydrate, 2.4 times more Sugars and 1.5 times more Fiber than Cooked Tempeh.
• Both Cooked Tempeh and Peanut Butter offer comparable quantities of Protein per seven ounces.