Comparing Nutrients in 100 grams Soymilk, chocolate, with added calcium, vitamins A and D VS Cooked Tempeh

Macros Ratio

	Protein	Fat	Carbs
Soymilk, chocolate, with added calcium, vitamins A and D	14%	22%	64%
Cooked Tempeh	37%	48%	15%

Macro Nutrients

	Soymilk, chocolate, with added calcium, vitamins A and D	Cooked Tempeh	Recommended Dietary Allowance
Energy	2.17% 63kcal	6.72% 195kcal	2900kcal per day for Men 19-50 years
Fat	1.58% 1.53g	11.7% 11.4g	97g per day for Men 19-50 years
Saturated Fat	0.75% 0.24g	10.6% 3.4g	32g per day for Men 19-50 years
Omega 3	4.7% 0.075g	7.5% 0.12g	1.6g per day for Men 19-50 years
Omega 6	3.44% 0.58g	15% 2.5g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	7.65% 9.95g	5.86% 7.62g	130g per day for Men 19-50 years
Sugars	11% 7.86g	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	1.05% 0.4g	9.74% 3.7g	38g per day for Men 19-50 years
Protein	4.04% 2.26g	35.6% 20g	56g per day for Men 19-50 years

Vitamins

	Soymilk, chocolate, with added calcium, vitamins A and D	Cooked Tempeh	Recommended Dietary Allowance
Vitamin A	7.78% 70μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	1.83% 0.022mg	4.5% 0.054mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	20% 0.26mg	27.5% 0.36mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.2% 0.51mg	13.3% 2.14mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	1.8% 0.089mg	9.06% 0.45mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	5.92% 0.077mg	15.3% 0.2mg	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	2.75% 11μg	5.25% 21μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	29% 0.7μg	5.83% 0.14μg	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	6.67% 40IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	0.73% 0.11mg	2.67% 0.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.5% 3μg	16% 19.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Soymilk, chocolate, with added calcium, vitamins A and D	Cooked Tempeh	Recommended Dietary Allowance
Calcium	12.6% 126mg	9.6% 96mg	1000mg per day for Men 19-50 years
Copper	23% 0.21mg	60% 0.54mg	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	6% 0.48mg	26.6% 2.13mg	8mg per day for Men 19-50 years
Magnesium	3.57% 15mg	18.3% 77mg	420mg per day for Men 19-50 years
Manganese	NA	56% 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	7.3% 51mg	36% 253mg	700mg per day for Men 19-50 years
Potassium	4.2% 143mg	11.8% 401mg	3400mg per day for Men 19-50 years
Selenium	8.73% 4.8μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	3.53% 53mg	0.93% 14mg	1500mg per day for Men 19-50 years
Zinc	3.1% 0.34mg	14.3% 1.57mg	11mg per day for Men 19-50 years
Water	2.3% 85.6g	1.6% 59.6g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams of Soymilk, chocolate, with added calcium, vitamins A and D vs Cooked Tempeh:

• Soymilk, chocolate, with added calcium, vitamins A and D have more Vitamin A, 5 times more Vitamin B12, more Vitamin C and more Vitamin D than Cooked Tempeh.
• While Cooked Tempeh contains 2.5 times more Vitamin B1, 1.4 times more Vitamin B2, 4.2 times more Vitamin B3, 5.1 times more Vitamin B5, 2.6 times more Vitamin B6, 1.9 times more Vitamin B9, 3.6 times more Vitamin E and 6.4 times more Vitamin K than Soymilk, chocolate, with added calcium, vitamins A and D.

Comparing minerals per 100 grams for Soymilk, chocolate, with added calcium, vitamins A and D vs Cooked Tempeh:

• Soymilk, chocolate, with added calcium, vitamins A and D have 1.3 times more Calcium, more Selenium, 3.8 times more Sodium and 1.4 times more Water than Cooked Tempeh.
• While Cooked Tempeh contains 2.6 times more Copper, 4.4 times more Iron, 5.1 times more Magnesium, 5 times more Phosphorus, 2.8 times more Potassium and 4.6 times more Zinc than Soymilk, chocolate, with added calcium, vitamins A and D.

Comparison of macro-nutrients per 100 grams:

• Soymilk, chocolate, with added calcium, vitamins A and D have 1.3 times more Carbohydrate and 2.9 times more Sugars than Cooked Tempeh.
• While Cooked Tempeh contains 3.1 times more Energy, 7.4 times more Fat, 14.2 times more Saturated Fat, 1.6 times more Omega 3, 4.3 times more Omega 6, 9.3 times more Fiber and 8.8 times more Protein than Soymilk, chocolate, with added calcium, vitamins A and D.
• Both Soymilk, chocolate, with added calcium, vitamins A and D as well as Cooked Tempeh have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 g.