Comparing Nutrients in 7 ounces Cooked Tempeh VS Canned Refried Beans, fat-free

Macros Ratio

	Protein	Fat	Carbs
Cooked Tempeh	37%	48%	15%
Canned Refried Beans, fat-free	27%	5%	68%

Macro Nutrients

	Cooked Tempeh	Canned Refried Beans, fat-free	Recommended Dietary Allowance
Energy	13.3% 387kcal	5.4% 157kcal	2900kcal per day for Men 19-50 years
Fat	23.3% 22.6g	0.92% 0.89g	97g per day for Men 19-50 years
Saturated Fat	21% 6.75g	0.58% 0.18g	32g per day for Men 19-50 years
Omega 3	15% 0.24g	19% 0.3g	1.6g per day for Men 19-50 years
Omega 6	29.4% 5g	1.56% 0.27g	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	20.6% 26.8g	130g per day for Men 19-50 years
Sugars	7.4% 5.36g	1.67% 1.2g	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	% 0g	g per day for Men 19-50 years
Sucrose	NA	% 1.2g	g per day for Men 19-50 years
Fiber	19.3% 7.34g	24.5% 9.33g	38g per day for Men 19-50 years
Protein	70.6% 39.5g	19% 10.6g	56g per day for Men 19-50 years

Vitamins

	Cooked Tempeh	Canned Refried Beans, fat-free	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	2.3% 0.03mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	26.5% 4.24mg	4.5% 0.72mg	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	17.2% 0.22mg	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	28.3% 113μg	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	2% 1.8mg	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	0.53% 0.079mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	32% 38.3μg	3.3% 3.97μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Tempeh	Canned Refried Beans, fat-free	Recommended Dietary Allowance
Calcium	19% 191mg	6.75% 67.5mg	1000mg per day for Men 19-50 years
Copper	119% 1.07mg	36% 0.32mg	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	40% 3.2mg	8mg per day for Men 19-50 years
Magnesium	36.4% 153mg	18% 75.4mg	420mg per day for Men 19-50 years
Manganese	111% 2.55mg	28% 0.65mg	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	31.5% 220mg	700mg per day for Men 19-50 years
Potassium	23.4% 796mg	20% 683mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	20.6% 11.3μg	55μg per day for Men 19-50 years
Sodium	1.85% 27.8mg	46.3% 695mg	1500mg per day for Men 19-50 years
Zinc	28.3% 3.1mg	11.7% 1.3mg	11mg per day for Men 19-50 years
Water	3.2% 118g	4.22% 156g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Tempeh VS Canned Refried Beans, fat-free per 7 oz

Compare the macro and micronutrient content in 7 oz of Cooked Tempeh versus 7 oz of Canned Refried Beans, fat-free to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Cooked Tempeh vs Canned Refried Beans, fat-free:

• 7 ounces of Cooked Tempeh have 1.8 times more Vitamin B1, 23.8 times more Vitamin B2, 5.9 times more Vitamin B3, 2.3 times more Vitamin B5, 1.8 times more Vitamin B6, more Vitamin B12, 10 times more Vitamin E and 9.7 times more Vitamin K than Canned Refried Beans, fat-free.
• While 7 oz of Canned Refried Beans, fat-free contain 2.7 times more Vitamin B9 than Cooked Tempeh.
• 7 ounces of Canned Refried Beans, fat-free have insufficient amounts of Vitamin B2, Vitamin B12, Vitamin E and Vitamin K
• Both Cooked Tempeh as well as Canned Refried Beans, fat-free have insufficient amounts of Vitamin A, Vitamin C and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Cooked Tempeh vs Canned Refried Beans, fat-free:

• 7 ounces of Cooked Tempeh have 2.8 times more Calcium, 3.3 times more Copper, 1.3 times more Iron, 2 times more Magnesium, 3.9 times more Manganese, 2.3 times more Phosphorus and 2.4 times more Zinc than Canned Refried Beans, fat-free.
• While 7 oz of Canned Refried Beans, fat-free contain more Selenium, 25 times more Sodium and 1.3 times more Water than Cooked Tempeh.
• Both Cooked Tempeh and Canned Refried Beans, fat-free contain similar levels of Potassium 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 2.5 times more Energy, 25.3 times more Fat, 36.6 times more Saturated Fat, 18.8 times more Omega 6, 4.4 times more Sugars and 3.7 times more Protein than Canned Refried Beans, fat-free.
• While 7 oz of Canned Refried Beans, fat-free contain 1.3 times more Omega 3, 1.8 times more Carbohydrate and 1.3 times more Fiber than Cooked Tempeh.
• 7 ounces of Canned Refried Beans, fat-free provide inadequate amounts of Omega 6