Comparing Nutrients in 7 ounces Cooked Tempeh VS Chocolate Soymilk

Macros Ratio

	Protein	Fat	Carbs
Cooked Tempeh	37%	48%	15%
Chocolate Soymilk	14%	22%	64%

Macro Nutrients

	Cooked Tempeh	Chocolate Soymilk	Recommended Dietary Allowance
Energy	13.3% 387kcal	4.3% 125kcal	2900kcal per day for Men 19-50 years
Fat	23.3% 22.6g	3.13% 3.04g	97g per day for Men 19-50 years
Saturated Fat	21% 6.75g	1.5% 0.48g	32g per day for Men 19-50 years
Omega 3	15% 0.24g	9.3% 0.15g	1.6g per day for Men 19-50 years
Omega 6	29.4% 5g	6.8% 1.16g	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	15% 19.7g	130g per day for Men 19-50 years
Sugars	7.4% 5.36g	21.5% 15.6g	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	2.1% 0.79g	38g per day for Men 19-50 years
Protein	70.6% 39.5g	8% 4.5g	56g per day for Men 19-50 years

Vitamins

	Cooked Tempeh	Chocolate Soymilk	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	3.64% 0.044mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	54.5% 0.71mg	40% 0.52mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	26.5% 4.24mg	6.36% 1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	18% 0.9mg	3.53% 0.18mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	30.4% 0.39mg	11.8% 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	5.46% 22μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	11.6% 0.28μg	58% 1.4μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	3.75% 3.37mg	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	0.13% 0.02mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	32% 38.3μg	4.96% 5.95μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Tempeh	Chocolate Soymilk	Recommended Dietary Allowance
Calcium	19% 191mg	4.96% 49.6mg	1000mg per day for Men 19-50 years
Copper	119% 1.07mg	45.4% 0.41mg	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	12% 0.95mg	8mg per day for Men 19-50 years
Magnesium	36.4% 153mg	7.1% 29.8mg	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	14.5% 101mg	700mg per day for Men 19-50 years
Potassium	23.4% 796mg	8.35% 284mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	17.3% 9.53μg	55μg per day for Men 19-50 years
Sodium	1.85% 27.8mg	7% 105mg	1500mg per day for Men 19-50 years
Zinc	28.3% 3.1mg	6.13% 0.67mg	11mg per day for Men 19-50 years
Water	3.2% 118g	4.6% 170g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Tempeh VS Chocolate Soymilk per 7 oz

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

Lets compare vitamin content per 7 ounces of Cooked Tempeh vs Chocolate Soymilk:

• 7 ounces of Cooked Tempeh have 2.5 times more Vitamin B1, 1.4 times more Vitamin B2, 4.2 times more Vitamin B3, 5.1 times more Vitamin B5, 2.6 times more Vitamin B6, 1.9 times more Vitamin B9, 40 times more Vitamin E and 6.4 times more Vitamin K than Chocolate Soymilk.
• While 7 oz of Unfortified Chocolate Soymilk contain 5 times more Vitamin B12 than Cooked Tempeh.
• 7 ounces of Chocolate Soymilk have insufficient amounts of Vitamin B1, Vitamin B5 and Vitamin E
• Both Cooked Tempeh as well as Unfortified Chocolate Soymilk have insufficient amounts of Vitamin A, Vitamin C and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Cooked Tempeh vs Chocolate Soymilk:

• 7 ounces of Cooked Tempeh have 3.8 times more Calcium, 2.6 times more Copper, 4.4 times more Iron, 5.1 times more Magnesium, 5 times more Phosphorus, 2.8 times more Potassium and 4.6 times more Zinc than Chocolate Soymilk.
• While 7 oz of Unfortified Chocolate Soymilk contain more Selenium, 3.8 times more Sodium and 1.4 times more Water than Cooked Tempeh.
• 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 Energy, 7.4 times more Fat, 14.2 times more Saturated Fat, 1.6 times more Omega 3, 4.3 times more Omega 6, 9.3 times more Fiber and 8.8 times more Protein than Chocolate Soymilk.
• While 7 oz of Unfortified Chocolate Soymilk contain 1.3 times more Carbohydrate and 2.9 times more Sugars than Cooked Tempeh.
• 7 ounces of Chocolate Soymilk provide inadequate amounts of Fiber