Comparing Nutrients in 100 grams Boiled Soybeans VS Tempeh

Macros Ratio

	Protein	Fat	Carbs
Boiled Soybeans	39%	43%	18%
Tempeh	39%	47%	14%

Macro Nutrients

	Boiled Soybeans	Tempeh	Recommended Dietary Allowance
Energy	5.93% 172kcal	6.62% 192kcal	2900kcal per day for Men 19-50 years
Fat	9.25% 8.97g	11% 11g	97g per day for Men 19-50 years
Saturated Fat	4.05% 1.3g	7.93% 2.54g	32g per day for Men 19-50 years
Omega 3	37.4% 0.6g	15.5% 0.25g	1.6g per day for Men 19-50 years
Omega 6	26.3% 4.47g	24% 4.05g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	6.43% 8.36g	5.88% 7.64g	130g per day for Men 19-50 years
Sugars	4.14% 3g	3.72% 2.7g	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	15.8% 6g	9.74% 3.7g	38g per day for Men 19-50 years
Protein	32.5% 18.2g	36.2% 20.3g	56g per day for Men 19-50 years

Vitamins

	Boiled Soybeans	Tempeh	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	13% 0.16mg	6.5% 0.078mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	22% 0.29mg	27.5% 0.36mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.5% 0.4mg	16.5% 2.64mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.58% 0.18mg	5.56% 0.28mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	18% 0.23mg	16.5% 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	13.5% 54μg	6% 24μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	3.33% 0.08μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	1.9% 1.7mg	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	2.33% 0.35mg	2.67% 0.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	16% 19μg	16% 19.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Soybeans	Tempeh	Recommended Dietary Allowance
Calcium	10% 102mg	11% 111mg	1000mg per day for Men 19-50 years
Copper	45.2% 0.41mg	62.2% 0.56mg	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	64.3% 5.14mg	33.8% 2.7mg	8mg per day for Men 19-50 years
Magnesium	20.5% 86mg	19.3% 81mg	420mg per day for Men 19-50 years
Manganese	36% 0.82mg	56.5% 1.3mg	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	35% 245mg	38% 266mg	700mg per day for Men 19-50 years
Potassium	15% 515mg	12% 412mg	3400mg per day for Men 19-50 years
Selenium	13.3% 7.3μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	0.067% 1mg	0.6% 9mg	1500mg per day for Men 19-50 years
Zinc	10.5% 1.15mg	10.4% 1.14mg	11mg per day for Men 19-50 years
Water	1.7% 62.6g	1.6% 59.7g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Soybeans VS Tempeh per 100 g

Compare the macro and micronutrient content in 100 g of Boiled Soybeans versus 100 g of Tempeh to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 100 grams of Boiled Soybeans vs Tempeh:

• 100 grams of Boiled Soybeans have 2 times more Vitamin B1 and 2.3 times more Vitamin B9 than Tempeh.
• While 100 g of Tempeh contain 1.3 times more Vitamin B2, 6.6 times more Vitamin B3, 1.6 times more Vitamin B5 and more Vitamin B12 than Boiled Soybeans no Salt.
• Both Boiled Soybeans and Tempeh provide similar amounts of Vitamin B6, Vitamin E and Vitamin K per 100 grams.
• 100 grams of Boiled Soybeans have insufficient amounts of Vitamin B12
• Both Boiled Soybeans no Salt as well as Tempeh have insufficient amounts of Vitamin A, Vitamin C and Vitamin D in 100 grams.

Comparing minerals per 100 grams for Boiled Soybeans vs Tempeh:

• 100 grams of Boiled Soybeans have 1.9 times more Iron, 1.3 times more Potassium and more Selenium than Tempeh.
• While 100 g of Tempeh contain 1.4 times more Copper and 1.6 times more Manganese than Boiled Soybeans no Salt.
• Both Boiled Soybeans and Tempeh contain similar levels of Calcium, Magnesium, Phosphorus and Zinc per 100 grams.
• 100 grams of Tempeh lack sufficient amounts of Selenium

Comparison of macro-nutrients per 100 grams:

• 100 grams of Boiled Soybeans have 2.4 times more Omega 3 and 1.6 times more Fiber than Tempeh.
• While 100 g of Tempeh contain 2 times more Saturated Fat than Boiled Soybeans no Salt.
• Both Boiled Soybeans and Tempeh offer comparable quantities of Energy, Fat, Omega 6, Carbohydrate, Sugars and Protein per 100 grams.