Comparing Nutrients in 7 ounces Cooked Tempeh VS Tomato Paste

Macros Ratio

	Protein	Fat	Carbs
Cooked Tempeh	37%	48%	15%
Tomato Paste	18%	4%	78%

Macro Nutrients

	Cooked Tempeh	Tomato Paste	Recommended Dietary Allowance
Energy	13.3% 387kcal	5.6% 163kcal	2900kcal per day for Men 19-50 years
Fat	23.3% 22.6g	0.96% 0.93g	97g per day for Men 19-50 years
Saturated Fat	21% 6.75g	0.62% 0.2g	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	1.77% 0.3g	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	29% 37.5g	130g per day for Men 19-50 years
Sugars	7.4% 5.36g	33.3% 24g	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	16% 11.6g	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	% 11.4g	g per day for Men 19-50 years
Sucrose	NA	% 0.6g	g per day for Men 19-50 years
Fiber	19.3% 7.34g	21.4% 8.14g	38g per day for Men 19-50 years
Protein	70.6% 39.5g	15.3% 8.57g	56g per day for Men 19-50 years

Vitamins

	Cooked Tempeh	Tomato Paste	Recommended Dietary Allowance
Vitamin A	0% 0μg	16.8% 151μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.93% 0.11mg	9.92% 0.12mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	54.5% 0.71mg	23.4% 0.3mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	26.5% 4.24mg	38% 6.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	18% 0.9mg	5.64% 0.28mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	30.4% 0.39mg	33% 0.43mg	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	5.95% 24μg	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	48.3% 43.5mg	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	57% 8.53mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	32% 38.3μg	19% 22.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Tempeh	Tomato Paste	Recommended Dietary Allowance
Calcium	19% 191mg	7.14% 71.4mg	1000mg per day for Men 19-50 years
Copper	119% 1.07mg	80.5% 0.72mg	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	74% 5.9mg	8mg per day for Men 19-50 years
Magnesium	36.4% 153mg	20% 83.3mg	420mg per day for Men 19-50 years
Manganese	111% 2.55mg	26% 0.6mg	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	59% 2012mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	19% 10.5μg	55μg per day for Men 19-50 years
Sodium	1.85% 27.8mg	7.8% 117mg	1500mg per day for Men 19-50 years
Zinc	28.3% 3.1mg	11.4% 1.25mg	11mg per day for Men 19-50 years
Water	3.2% 118g	3.94% 146g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Tempeh VS Tomato Paste per 7 oz

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

Lets compare vitamin content per 7 ounces of Cooked Tempeh vs Tomato Paste:

• 7 ounces of Cooked Tempeh have 2.3 times more Vitamin B2, 3.2 times more Vitamin B5, 1.8 times more Vitamin B9, more Vitamin B12 and 1.7 times more Vitamin K than Tomato Paste.
• While 7 oz of Canned Tomato Paste contain more Vitamin A, 1.4 times more Vitamin B3, more Vitamin C and 10.8 times more Vitamin E than Cooked Tempeh.
• Both Cooked Tempeh and Tomato Paste provide similar amounts of Vitamin B1 and Vitamin B6 per seven ounces.
• 7 ounces of Cooked Tempeh have insufficient amounts of Vitamin A and Vitamin C
• 7 ounces of Tomato Paste have insufficient amounts of Vitamin B12
• Both Cooked Tempeh as well as Canned Tomato Paste have insufficient amounts of Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Cooked Tempeh vs Tomato Paste:

• 7 ounces of Cooked Tempeh have 2.7 times more Calcium, 1.5 times more Copper, 1.8 times more Magnesium, 4.3 times more Manganese, 3 times more Phosphorus and 2.5 times more Zinc than Tomato Paste.
• While 7 oz of Canned Tomato Paste contain 1.4 times more Iron, 2.5 times more Potassium, more Selenium and 4.2 times more Sodium 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 2.4 times more Energy, 24.2 times more Fat, 34 times more Saturated Fat, 17.1 times more Omega 3, 16.6 times more Omega 6 and 4.6 times more Protein than Tomato Paste.
• While 7 oz of Canned Tomato Paste contain 2.5 times more Carbohydrate and 4.5 times more Sugars than Cooked Tempeh.
• Both Cooked Tempeh and Tomato Paste offer comparable quantities of Fiber per seven ounces.
• 7 ounces of Tomato Paste provide inadequate amounts of Omega 3 and Omega 6