Comparing Nutrients in 100 grams Soy Nuts VS Tempeh

Macros Ratio

	Protein	Fat	Carbs
Soy Nuts	36%	40%	24%
Tempeh	39%	47%	14%

Macro Nutrients

	Soy Nuts	Tempeh	Recommended Dietary Allowance
Energy	15.5% 449kcal	6.62% 192kcal	2900kcal per day for Men 19-50 years
Fat	22.3% 21.6g	11% 11g	97g per day for Men 19-50 years
Saturated Fat	9.77% 3.13g	7.93% 2.54g	32g per day for Men 19-50 years
Omega 3	90% 1.44g	15.5% 0.25g	1.6g per day for Men 19-50 years
Omega 6	63.3% 10.8g	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	22.3% 29g	5.88% 7.64g	130g per day for Men 19-50 years
Sugars	NA	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	21.3% 8.1g	9.74% 3.7g	38g per day for Men 19-50 years
Protein	77.4% 43.3g	36.2% 20.3g	56g per day for Men 19-50 years

Vitamins

	Soy Nuts	Tempeh	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	35.6% 0.43mg	6.5% 0.078mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	58% 0.76mg	27.5% 0.36mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.6% 1.06mg	16.5% 2.64mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.46% 0.47mg	5.56% 0.28mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	17.3% 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	51.3% 205μg	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	5.1% 4.6mg	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	NA	2.67% 0.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	31% 37μg	16% 19.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Soy Nuts	Tempeh	Recommended Dietary Allowance
Calcium	14% 140mg	11% 111mg	1000mg per day for Men 19-50 years
Copper	120% 1.08mg	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	49.4% 3.95mg	33.8% 2.7mg	8mg per day for Men 19-50 years
Magnesium	54.3% 228mg	19.3% 81mg	420mg per day for Men 19-50 years
Manganese	95% 2.2mg	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	93% 649mg	38% 266mg	700mg per day for Men 19-50 years
Potassium	40% 1364mg	12% 412mg	3400mg per day for Men 19-50 years
Selenium	35% 19.3μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	0.13% 2mg	0.6% 9mg	1500mg per day for Men 19-50 years
Zinc	43.4% 4.77mg	10.4% 1.14mg	11mg per day for Men 19-50 years
Water	0.022% 0.8g	1.6% 59.7g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams of Soy Nuts vs Tempeh:

• Dry-roasted Soybeans have 5.5 times more Vitamin B1, 2.1 times more Vitamin B2, 1.7 times more Vitamin B5, 8.5 times more Vitamin B9, more Vitamin C and 1.9 times more Vitamin K than Tempeh.
• While Tempeh contains 2.5 times more Vitamin B3 and more Vitamin B12 than Dry-roasted Soybeans.
• Both Dry-roasted Soybeans and Tempeh have similar amounts of Vitamin B6 per 100 g.
• Both Dry-roasted Soybeans as well as Tempeh have insufficient amounts of Vitamin A and Vitamin D in 100 g.

Comparing minerals per 100 grams for Soy Nuts vs Tempeh:

• Dry-roasted Soybeans have 1.3 times more Calcium, 1.9 times more Copper, 1.5 times more Iron, 2.8 times more Magnesium, 1.7 times more Manganese, 2.4 times more Phosphorus, 3.3 times more Potassium, more Selenium and 4.2 times more Zinc than Tempeh.
• While Tempeh contains 74.6 times more Water than Dry-roasted Soybeans.

Comparison of macro-nutrients per 100 grams:

• Dry-roasted Soybeans have 2.3 times more Energy, 2 times more Fat, 1.2 times more Saturated Fat, 5.8 times more Omega 3, 2.7 times more Omega 6, 3.8 times more Carbohydrate, 2.2 times more Fiber and 2.1 times more Protein than Tempeh.
• Both Dry-roasted Soybeans as well as Tempeh have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 g.