Comparing Nutrients in 7 ounces Tomato Puree VS Cooked Tempeh

Macros Ratio

	Protein	Fat	Carbs
Tomato Puree	15%	4%	81%
Cooked Tempeh	37%	48%	15%

Macro Nutrients

	Tomato Puree	Cooked Tempeh	Recommended Dietary Allowance
Energy	2.6% 75.4kcal	13.3% 387kcal	2900kcal per day for Men 19-50 years
Fat	0.43% 0.42g	23.3% 22.6g	97g per day for Men 19-50 years
Saturated Fat	0.18% 0.058g	21% 6.75g	32g per day for Men 19-50 years
Omega 3	0.5% 0.008g	15% 0.24g	1.6g per day for Men 19-50 years
Omega 6	0.96% 0.16g	29.4% 5g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	13.7% 18g	11.6% 15g	130g per day for Men 19-50 years
Sugars	13.2% 9.6g	7.4% 5.36g	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	6.5% 4.72g	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	% 4.86g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	9.92% 3.77g	19.3% 7.34g	38g per day for Men 19-50 years
Protein	5.85% 3.27g	70.6% 39.5g	56g per day for Men 19-50 years

Vitamins

	Tomato Puree	Cooked Tempeh	Recommended Dietary Allowance
Vitamin A	5.73% 51.6μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	4.13% 0.05mg	8.93% 0.11mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	12.2% 0.16mg	54.5% 0.71mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	18% 2.9mg	26.5% 4.24mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	17.5% 0.87mg	18% 0.9mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	19.2% 0.25mg	30.4% 0.39mg	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	5.46% 22μg	10.4% 41.7μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	11.6% 0.28μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	23.4% 21mg	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	26% 3.9mg	5.3% 0.79mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	5.62% 6.75μg	32% 38.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tomato Puree	Cooked Tempeh	Recommended Dietary Allowance
Calcium	3.57% 35.7mg	19% 191mg	1000mg per day for Men 19-50 years
Copper	63.3% 0.57mg	119% 1.07mg	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	44% 3.53mg	53% 4.23mg	8mg per day for Men 19-50 years
Magnesium	11% 45.6mg	36.4% 153mg	420mg per day for Men 19-50 years
Manganese	14.6% 0.34mg	111% 2.55mg	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	11.3% 79.4mg	71.7% 502mg	700mg per day for Men 19-50 years
Potassium	25.6% 871mg	23.4% 796mg	3400mg per day for Men 19-50 years
Selenium	2.53% 1.4μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	3.7% 55.6mg	1.85% 27.8mg	1500mg per day for Men 19-50 years
Zinc	6.5% 0.71mg	28.3% 3.1mg	11mg per day for Men 19-50 years
Water	4.7% 174g	3.2% 118g	3700g per day for Men 19-50 years

Nutrient Comparison: Tomato Puree VS Cooked Tempeh per 7 oz

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

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

• 7 ounces of Tomato Puree have more Vitamin A, more Vitamin C and 4.9 times more Vitamin E than Cooked Tempeh.
• While 7 oz of Cooked Tempeh contain 2.2 times more Vitamin B1, 4.5 times more Vitamin B2, 1.5 times more Vitamin B3, 1.6 times more Vitamin B6, 1.9 times more Vitamin B9, more Vitamin B12 and 5.7 times more Vitamin K than Canned Tomato Puree.
• Both Tomato Puree and Cooked Tempeh provide similar amounts of Vitamin B5 per seven ounces.
• 7 ounces of Tomato Puree have insufficient amounts of Vitamin B12
• 7 ounces of Cooked Tempeh have insufficient amounts of Vitamin A and Vitamin C
• Both Canned Tomato Puree as well as Cooked Tempeh have insufficient amounts of Vitamin D in seven ounces.

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

• 7 ounces of Tomato Puree have 1.5 times more Water than Cooked Tempeh.
• While 7 oz of Cooked Tempeh contain 5.3 times more Calcium, 1.9 times more Copper, 3.3 times more Magnesium, 7.6 times more Manganese, 6.3 times more Phosphorus and 4.4 times more Zinc than Canned Tomato Puree.
• Both Tomato Puree and Cooked Tempeh contain similar levels of Iron and Potassium per seven ounces.
• 7 ounces of Tomato Puree lack sufficient amounts of Calcium
• Both Canned Tomato Puree as well as Cooked Tempeh lack sufficient amounts of Selenium in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Tomato Puree have 1.8 times more Sugars than Cooked Tempeh.
• While 7 oz of Cooked Tempeh contain 5.1 times more Energy, 54.2 times more Fat, 117.2 times more Saturated Fat, 30 times more Omega 3, 30.7 times more Omega 6, 1.9 times more Fiber and 12.1 times more Protein than Canned Tomato Puree.
• Both Tomato Puree and Cooked Tempeh offer comparable quantities of Carbohydrate per seven ounces.
• 7 ounces of Tomato Puree provide inadequate amounts of Energy, Omega 3 and Omega 6