Comparing Nutrients in 100 grams Roasted Soybeans with Salt VS Tempeh

Macros Ratio

	Protein	Fat	Carbs
Roasted Soybeans with Salt	31%	45%	24%
Tempeh	39%	47%	14%

Macro Nutrients

	Roasted Soybeans with Salt	Tempeh	Recommended Dietary Allowance
Energy	16% 469kcal	6.62% 192kcal	2900kcal per day for Men 19-50 years
Fat	26% 25.4g	11% 11g	97g per day for Men 19-50 years
Saturated Fat	11.5% 3.67g	7.93% 2.54g	32g per day for Men 19-50 years
Omega 3	106% 1.7g	15.5% 0.25g	1.6g per day for Men 19-50 years
Omega 6	74.4% 12.6g	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	23.2% 30.2g	5.88% 7.64g	130g per day for Men 19-50 years
Sugars	5.8% 4.2g	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	46.6% 17.7g	9.74% 3.7g	38g per day for Men 19-50 years
Protein	69% 38.6g	36.2% 20.3g	56g per day for Men 19-50 years

Vitamins

	Roasted Soybeans with Salt	Tempeh	Recommended Dietary Allowance
Vitamin A	1.1% 10μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.33% 0.1mg	6.5% 0.078mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	11% 0.15mg	27.5% 0.36mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8.8% 1.4mg	16.5% 2.64mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.06% 0.45mg	5.56% 0.28mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	16% 0.21mg	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	52.8% 211μg	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	2.44% 2.2mg	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	6.07% 0.91mg	2.67% 0.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	42% 50.4μg	16% 19.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Roasted Soybeans with Salt	Tempeh	Recommended Dietary Allowance
Calcium	14% 138mg	11% 111mg	1000mg per day for Men 19-50 years
Copper	92% 0.83mg	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	48.8% 3.9mg	33.8% 2.7mg	8mg per day for Men 19-50 years
Magnesium	34.5% 145mg	19.3% 81mg	420mg per day for Men 19-50 years
Manganese	94% 2.16mg	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	52% 363mg	38% 266mg	700mg per day for Men 19-50 years
Potassium	43.2% 1470mg	12% 412mg	3400mg per day for Men 19-50 years
Selenium	34.7% 19μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	11% 163mg	0.6% 9mg	1500mg per day for Men 19-50 years
Zinc	28.5% 3.14mg	10.4% 1.14mg	11mg per day for Men 19-50 years
Water	0.053% 1.95g	1.6% 59.7g	3700g per day for Men 19-50 years

Nutrient Comparison: Roasted Soybeans with Salt VS Tempeh per 100 g

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

Lets compare vitamin content per 100 grams of Roasted Soybeans with Salt vs Tempeh:

• 100 grams of Roasted Soybeans with Salt have 1.3 times more Vitamin B1, 1.6 times more Vitamin B5, 8.8 times more Vitamin B9, more Vitamin C, 2.3 times more Vitamin E and 2.6 times more Vitamin K than Tempeh.
• While 100 g of Tempeh contain 2.5 times more Vitamin B2, 1.9 times more Vitamin B3 and more Vitamin B12 than Roasted Soybeans with Salt.
• Both Roasted Soybeans with Salt and Tempeh provide similar amounts of Vitamin B6 per 100 grams.
• 100 grams of Roasted Soybeans with Salt have insufficient amounts of Vitamin B12
• 100 grams of Tempeh have insufficient amounts of Vitamin C
• Both Roasted Soybeans with Salt as well as Tempeh have insufficient amounts of Vitamin A and Vitamin D in 100 grams.

Comparing minerals per 100 grams for Roasted Soybeans with Salt vs Tempeh:

• 100 grams of Roasted Soybeans with Salt have 1.2 times more Calcium, 1.5 times more Copper, 1.4 times more Iron, 1.8 times more Magnesium, 1.7 times more Manganese, 1.4 times more Phosphorus, 3.6 times more Potassium, more Selenium, 18.1 times more Sodium and 2.8 times more Zinc than Tempeh.
• 100 grams of Tempeh lack sufficient amounts of Selenium

Comparison of macro-nutrients per 100 grams:

• 100 grams of Roasted Soybeans with Salt have 2.4 times more Energy, 2.4 times more Fat, 1.4 times more Saturated Fat, 6.8 times more Omega 3, 3.1 times more Omega 6, 4 times more Carbohydrate, 1.6 times more Sugars, 4.8 times more Fiber and 1.9 times more Protein than Tempeh.