Comparing Nutrients in 100 grams Tempeh VS Roasted Soybeans with Salt

Macros Ratio

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

Macro Nutrients

	Tempeh	Roasted Soybeans with Salt	Recommended Dietary Allowance
Energy	6.62% 192kcal	16% 469kcal	2900kcal per day for Men 19-50 years
Fat	11% 11g	26% 25.4g	97g per day for Men 19-50 years
Saturated Fat	7.93% 2.54g	11.5% 3.67g	32g per day for Men 19-50 years
Omega 3	15.5% 0.25g	106% 1.7g	1.6g per day for Men 19-50 years
Omega 6	24% 4.05g	74.4% 12.6g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	5.88% 7.64g	23.2% 30.2g	130g per day for Men 19-50 years
Sugars	3.72% 2.7g	5.8% 4.2g	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	9.74% 3.7g	46.6% 17.7g	38g per day for Men 19-50 years
Protein	36.2% 20.3g	69% 38.6g	56g per day for Men 19-50 years

Vitamins

	Tempeh	Roasted Soybeans with Salt	Recommended Dietary Allowance
Vitamin A	0% 0μg	1.1% 10μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	6.5% 0.078mg	8.33% 0.1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	27.5% 0.36mg	11% 0.15mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	16.5% 2.64mg	8.8% 1.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.56% 0.28mg	9.06% 0.45mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	16.5% 0.22mg	16% 0.21mg	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	6% 24μg	52.8% 211μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	3.33% 0.08μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	2.44% 2.2mg	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	2.67% 0.4mg	6.07% 0.91mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	16% 19.3μg	42% 50.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tempeh	Roasted Soybeans with Salt	Recommended Dietary Allowance
Calcium	11% 111mg	14% 138mg	1000mg per day for Men 19-50 years
Copper	62.2% 0.56mg	92% 0.83mg	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	33.8% 2.7mg	48.8% 3.9mg	8mg per day for Men 19-50 years
Magnesium	19.3% 81mg	34.5% 145mg	420mg per day for Men 19-50 years
Manganese	56.5% 1.3mg	94% 2.16mg	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	38% 266mg	52% 363mg	700mg per day for Men 19-50 years
Potassium	12% 412mg	43.2% 1470mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	34.7% 19μg	55μg per day for Men 19-50 years
Sodium	0.6% 9mg	11% 163mg	1500mg per day for Men 19-50 years
Zinc	10.4% 1.14mg	28.5% 3.14mg	11mg per day for Men 19-50 years
Water	1.6% 59.7g	0.053% 1.95g	3700g per day for Men 19-50 years

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

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

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

• 100 grams of Tempeh have 2.5 times more Vitamin B2, 1.9 times more Vitamin B3 and more Vitamin B12 than Roasted Soybeans with Salt.
• While 100 g of Roasted Soybeans with Salt contain 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.
• Both Tempeh and Roasted Soybeans with Salt provide similar amounts of Vitamin B6 per 100 grams.
• 100 grams of Tempeh have insufficient amounts of Vitamin C
• 100 grams of Roasted Soybeans with Salt have insufficient amounts of Vitamin B12
• Both Tempeh as well as Roasted Soybeans with Salt have insufficient amounts of Vitamin A and Vitamin D in 100 grams.

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

• 100 g of Roasted Soybeans with Salt contain 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.
• Both Tempeh and Roasted Soybeans with Salt contain similar levels of Calcium per 100 grams.
• 100 grams of Tempeh lack sufficient amounts of Selenium

Comparison of macro-nutrients per 100 grams:

• 100 g of Roasted Soybeans with Salt contain 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.