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Comparing Nutrients in 100 grams TempehVS Baked White Potatoes

Macros Ratio

Protein Fat Carbs

Tempeh
39%
47%
14%
Baked White Potatoes
9%
1%
90%
100 g ▼

Macro Nutrients

6.62%192kcal
Energy
3.17%92kcal
192 kcalvs92 kcal
Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

Find Legumes rich in Energy
11%11g
Fat
0.15%0.15g
11 gvs0.15 g
Recommended Dietary Allowance is 97g per day for Men 19-50 years .

Find Legumes rich in Fat
7.93%2.54g
Saturated Fat
0.13%0.04g
2.54 gvs0.04 g
Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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15.5%0.25g
Omega 3
0.94%0.015g
0.25 gvs0.015 g
Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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24%4.05g
Omega 6
0.29%0.049g
4.05 gvs0.049 g
Recommended Dietary Allowance is 17g per day for Men 19-50 years .

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0%0mg
Cholesterol
0%0mg
0 mgvs0 mg
Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

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5.88%7.64g
Carbohydrate
16.2%21g
7.64 gvs21 g
Recommended Dietary Allowance is 130g per day for Men 19-50 years .

Find Legumes rich in Carbohydrate
3.72%2.7g
Sugars
2.1%1.53g
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
2.7 gvs1.53 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

Find Legumes rich in Sugars
NA
Fructose
0.5%0.36g
≤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]
NA gvs0.36 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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NA
Glucose
%0.63g
NA gvs0.63 g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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NA
Sucrose
%0.4g
NA gvs0.4 g
Recommended Dietary Allowance is g per day for Men 19-50 years .

Find Legumes rich in Sucrose
9.74%3.7g
Fiber
5.53%2.1g
3.7 gvs2.1 g
Recommended Dietary Allowance is 38g per day for Men 19-50 years .

Find Legumes rich in Fiber
36.2%20.3g
Protein
3.75%2.1g
20.3 gvs2.1 g
Recommended Dietary Allowance is 56g per day for Men 19-50 years .

Find Legumes rich in Protein Buy premium vegan protein powder

Vitamins

0%0μg
Vitamin A
0.11%1μg
RAE, retinol activity equivalents
0 μgvs1 μg
Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

Find Legumes rich in Vitamin A Buy Preformed Vegan Vitamin A
6.5%0.078mg
Vitamin B1
4%0.048mg
Thiamine
0.078 mgvs0.048 mg
Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

Find Legumes rich in Vitamin B1 Buy Vegan Vitamin B1
27.5%0.36mg
Vitamin B2
3.3%0.043mg
Riboflavin
0.36 mgvs0.043 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

Find Legumes rich in Vitamin B2 Buy Vegan Vitamin B2
16.5%2.64mg
Vitamin B3
9.55%1.53mg
Niacin, nicotinic acid, niacinamide
2.64 mgvs1.53 mg
Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

Find Legumes rich in Vitamin B3 Buy Nutritional Yeast naturally rich in vitamin B3
5.56%0.28mg
Vitamin B5
7.66%0.38mg
Pantothenic acid
0.28 mgvs0.38 mg
Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

Find Legumes rich in Vitamin B5 Buy Nutritional Yeast naturally rich in vitamin B5
16.5%0.22mg
Vitamin B6
16.2%0.21mg
Pyridoxine
0.22 mgvs0.21 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

Find Legumes rich in Vitamin B6
NA
Vitamin B7
NA
Biotin
NA μgvsNA μg
Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

Find Legumes rich in Vitamin B7
6%24μg
Vitamin B9
9.5%38μg
Folates and Folic Acid
24 μgvs38 μg
Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

Find Legumes rich in Vitamin B9
3.33%0.08μg
Vitamin B12
0%0μg
Cobalamin
0.08 μgvs0 μg
Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

Find Legumes rich in Vitamin B12 Buy Vegan Vitamin B12
0%0mg
Vitamin C
14%12.6mg
Ascorbic acid
0 mgvs12.6 mg
Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

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0%0IU
Vitamin D
0%0IU
Calciferol, cholecalciferol, ergocalciferol
0 IUvs0 IU
Recommended Dietary Allowance is 600IU per day for Men 19-50 years .

Find Legumes rich in Vitamin D Buy Vegan Vitamin D
2.67%0.4mg
Vitamin E
0.27%0.04mg
Tocopherols and Tocotrienols
0.4 mgvs0.04 mg
Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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16%19.3μg
Vitamin K
2.25%2.7μg
Phytomenadione or phylloquinone
19.3 μgvs2.7 μg
Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

11%111mg
Calcium
1%10mg
111 mgvs10 mg
Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

Find Legumes rich in Calcium
62.2%0.56mg
Copper
14%0.13mg
0.56 mgvs0.13 mg
Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

Find Legumes rich in Copper
NA
Fluoride
NA
Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
NA μgvsNA μg
Recommended Dietary Allowance is 4000μg per day for Men 19-50 years .

Find Legumes rich in Fluoride
33.8%2.7mg
Iron
8%0.64mg
2.7 mgvs0.64 mg
Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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19.3%81mg
Magnesium
6.43%27mg
81 mgvs27 mg
Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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56.5%1.3mg
Manganese
8.2%0.19mg
1.3 mgvs0.19 mg
Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

Find Legumes rich in Manganese
NA
Molybdenum
NA
Molybdenum is an essential trace element that is naturally present in many foods [RDA]
NA μgvsNA μg
Recommended Dietary Allowance is 45μg per day for Men 19-50 years .

Find Legumes rich in Molybdenum
38%266mg
Phosphorus
10.7%75mg
266 mgvs75 mg
Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

Find Legumes rich in Phosphorus
12%412mg
Potassium
16%544mg
412 mgvs544 mg
Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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0%0μg
Selenium
0.91%0.5μg
0 μgvs0.5 μg
Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

Find Legumes rich in Selenium
0.6%9mg
Sodium
0.47%7mg
9 mgvs7 mg
Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

Find Legumes rich in Sodium
10.4%1.14mg
Zinc
3.2%0.35mg
1.14 mgvs0.35 mg
Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

Find Legumes rich in Zinc
1.6%59.7g
Water
2.04%75.4g
59.7 gvs75.4 g
Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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Lets compare vitamin content per 100 grams of Tempeh vs Baked White Potatoes:
Comparing minerals per 100 grams for Tempeh vs Baked White Potatoes:
Comparison of macro-nutrients per 100 grams:



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