Comparing Nutrients in 100 grams Boiled Chopped Or Leaf Frozen Spinach VS Tempeh

Macros Ratio

	Protein	Fat	Carbs
Boiled Chopped Or Leaf Frozen Spinach	37%	18%	45%
Tempeh	39%	47%	14%

Macro Nutrients

	Boiled Chopped Or Leaf Frozen Spinach	Tempeh	Recommended Dietary Allowance
Energy	1.17% 34kcal	6.62% 192kcal	2900kcal per day for Men 19-50 years
Fat	0.9% 0.87g	11% 11g	97g per day for Men 19-50 years
Saturated Fat	0.49% 0.16g	7.93% 2.54g	32g per day for Men 19-50 years
Omega 3	23% 0.37g	15.5% 0.25g	1.6g per day for Men 19-50 years
Omega 6	0% 0g	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	3.7% 4.8g	5.88% 7.64g	130g per day for Men 19-50 years
Sugars	0.7% 0.51g	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	0.12% 0.09g	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	% 0.2g	NA	g per day for Men 19-50 years
Sucrose	% 0.21g	NA	g per day for Men 19-50 years
Fiber	9.74% 3.7g	9.74% 3.7g	38g per day for Men 19-50 years
Protein	7.16% 4g	36.2% 20.3g	56g per day for Men 19-50 years

Vitamins

	Boiled Chopped Or Leaf Frozen Spinach	Tempeh	Recommended Dietary Allowance
Vitamin A	67% 603μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	6.5% 0.078mg	6.5% 0.078mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	13.5% 0.18mg	27.5% 0.36mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.74% 0.44mg	16.5% 2.64mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	1.5% 0.075mg	5.56% 0.28mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	10.5% 0.14mg	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	30.3% 121μg	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	23.6% 3.54mg	2.67% 0.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	451% 541μg	16% 19.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Chopped Or Leaf Frozen Spinach	Tempeh	Recommended Dietary Allowance
Calcium	15.3% 153mg	11% 111mg	1000mg per day for Men 19-50 years
Copper	18% 0.16mg	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	24.5% 1.96mg	33.8% 2.7mg	8mg per day for Men 19-50 years
Magnesium	19.5% 82mg	19.3% 81mg	420mg per day for Men 19-50 years
Manganese	31% 0.72mg	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	7.14% 50mg	38% 266mg	700mg per day for Men 19-50 years
Potassium	8.9% 302mg	12% 412mg	3400mg per day for Men 19-50 years
Selenium	10% 5.5μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	6.47% 97mg	0.6% 9mg	1500mg per day for Men 19-50 years
Zinc	4.45% 0.49mg	10.4% 1.14mg	11mg per day for Men 19-50 years
Water	2.4% 89g	1.6% 59.7g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Chopped Or Leaf Frozen Spinach VS Tempeh per 100 g

Compare the macro and micronutrient content in 100 g of Boiled Chopped Or Leaf Frozen Spinach 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 Chopped Or Leaf Frozen Spinach vs Tempeh:

• 100 grams of Boiled Chopped Or Leaf Frozen Spinach have more Vitamin A, 5 times more Vitamin B9, more Vitamin C, 8.9 times more Vitamin E and 28 times more Vitamin K than Tempeh.
• While 100 g of Tempeh contain 2 times more Vitamin B2, 6 times more Vitamin B3, 3.7 times more Vitamin B5, 1.6 times more Vitamin B6 and more Vitamin B12 than Boiled and Drained Chopped Or Leaf Frozen Spinach.
• Both Boiled Chopped Or Leaf Frozen Spinach and Tempeh provide similar amounts of Vitamin B1 per 100 grams.
• 100 grams of Boiled Chopped Or Leaf Frozen Spinach have insufficient amounts of Vitamin B5 and Vitamin B12
• 100 grams of Tempeh have insufficient amounts of Vitamin A and Vitamin C
• Both Boiled and Drained Chopped Or Leaf Frozen Spinach as well as Tempeh have insufficient amounts of Vitamin D in 100 grams.

Comparing minerals per 100 grams for Boiled Chopped Or Leaf Frozen Spinach vs Tempeh:

• 100 grams of Boiled Chopped Or Leaf Frozen Spinach have 1.4 times more Calcium, more Selenium, 10.8 times more Sodium and 1.5 times more Water than Tempeh.
• While 100 g of Tempeh contain 3.5 times more Copper, 1.4 times more Iron, 1.8 times more Manganese, 5.3 times more Phosphorus, 1.4 times more Potassium and 2.3 times more Zinc than Boiled and Drained Chopped Or Leaf Frozen Spinach.
• Both Boiled Chopped Or Leaf Frozen Spinach and Tempeh contain similar levels of Magnesium per 100 grams.
• 100 grams of Tempeh lack sufficient amounts of Selenium

Comparison of macro-nutrients per 100 grams:

• 100 grams of Boiled Chopped Or Leaf Frozen Spinach have 1.5 times more Omega 3 than Tempeh.
• While 100 g of Tempeh contain 5.6 times more Energy, 12.4 times more Fat, 16.2 times more Saturated Fat, more Omega 6, 1.6 times more Carbohydrate, 5.3 times more Sugars and 5.1 times more Protein than Boiled and Drained Chopped Or Leaf Frozen Spinach.
• Both Boiled Chopped Or Leaf Frozen Spinach and Tempeh offer comparable quantities of Fiber per 100 grams.
• 100 grams of Boiled Chopped Or Leaf Frozen Spinach provide inadequate amounts of Energy and Omega 6