Comparing Nutrients in 7 ounces Cooked Tempeh VS Vitasoy USA, Nasoya Lite Firm Tofu

Macros Ratio

	Protein	Fat	Carbs
Cooked Tempeh	37%	48%	15%
Vitasoy USA, Nasoya Lite Firm Tofu	62%	28%	10%

Macro Nutrients

	Cooked Tempeh	Vitasoy USA, Nasoya Lite Firm Tofu	Recommended Dietary Allowance
Energy	13.3% 387kcal	3.7% 107kcal	2900kcal per day for Men 19-50 years
Fat	23.3% 22.6g	3.48% 3.37g	97g per day for Men 19-50 years
Saturated Fat	21% 6.75g	1.24% 0.4g	32g per day for Men 19-50 years
Omega 3	15% 0.24g	NA	1.6g per day for Men 19-50 years
Omega 6	29.4% 5g	NA	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	2% 2.58g	130g per day for Men 19-50 years
Sugars	7.4% 5.36g	0.55% 0.4g	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	3.13% 1.2g	38g per day for Men 19-50 years
Protein	70.6% 39.5g	29.4% 16.5g	56g per day for Men 19-50 years

Vitamins

	Cooked Tempeh	Vitasoy USA, Nasoya Lite Firm Tofu	Recommended Dietary Allowance
Vitamin A	0% 0μg	21% 189μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.93% 0.11mg	NA	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	54.5% 0.71mg	NA	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	26.5% 4.24mg	NA	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	18% 0.9mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	30.4% 0.39mg	NA	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	NA	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	11.6% 0.28μg	195% 4.7μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	NA	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	52% 312IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	5.3% 0.79mg	69% 10.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	32% 38.3μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Tempeh	Vitasoy USA, Nasoya Lite Firm Tofu	Recommended Dietary Allowance
Calcium	19% 191mg	36.5% 365mg	1000mg per day for Men 19-50 years
Copper	119% 1.07mg	NA	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	39.7% 3.18mg	8mg per day for Men 19-50 years
Magnesium	36.4% 153mg	NA	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	51.3% 359mg	700mg per day for Men 19-50 years
Potassium	23.4% 796mg	NA	3400mg per day for Men 19-50 years
Selenium	0% 0μg	NA	55μg per day for Men 19-50 years
Sodium	1.85% 27.8mg	4.5% 67.5mg	1500mg per day for Men 19-50 years
Zinc	28.3% 3.1mg	NA	11mg per day for Men 19-50 years
Water	3.2% 118g	4.67% 173g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Cooked Tempeh vs Vitasoy USA, Nasoya Lite Firm Tofu:

• Vitasoy USA, Nasoya Lite Firm Tofu contains more Vitamin A, 16.9 times more Vitamin B12, more Vitamin D and 13.1 times more Vitamin E than Cooked Tempeh.

Comparing minerals per 7 ounces for Cooked Tempeh vs Vitasoy USA, Nasoya Lite Firm Tofu:

• Cooked Tempeh has 1.3 times more Iron and 1.4 times more Phosphorus than Vitasoy USA, Nasoya Lite Firm Tofu.
• While Vitasoy USA, Nasoya Lite Firm Tofu contains 1.9 times more Calcium, 2.4 times more Sodium and 1.5 times more Water than Cooked Tempeh.

Comparison of macro-nutrients per 7 ounces:

• Cooked Tempeh has 3.6 times more Energy, 6.7 times more Fat, 17 times more Saturated Fat, 5.9 times more Carbohydrate, 13.5 times more Sugars, 6.2 times more Fiber and 2.4 times more Protein than Vitasoy USA, Nasoya Lite Firm Tofu.
• Both Cooked Tempeh as well as Vitasoy USA, Nasoya Lite Firm Tofu have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.