Comparing Nutrients in 100 grams Cooked Tempeh VS Peanut Butter

Macros Ratio

	Protein	Fat	Carbs
Cooked Tempeh	37%	48%	15%
Peanut Butter	14%	71%	15%

Macro Nutrients

	Cooked Tempeh	Peanut Butter	Recommended Dietary Allowance
Energy	6.72% 195kcal	20.3% 588kcal	2900kcal per day for Men 19-50 years
Fat	11.7% 11.4g	51% 49.5g	97g per day for Men 19-50 years
Saturated Fat	10.6% 3.4g	29.7% 9.5g	32g per day for Men 19-50 years
Omega 3	7.5% 0.12g	2.44% 0.039g	1.6g per day for Men 19-50 years
Omega 6	15% 2.5g	66.4% 11.3g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	5.86% 7.62g	18.4% 24g	130g per day for Men 19-50 years
Sugars	3.72% 2.7g	8.97% 6.5g	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	0% 0g	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	% 4.1g	g per day for Men 19-50 years
Sucrose	NA	% 2.4g	g per day for Men 19-50 years
Fiber	9.74% 3.7g	15% 5.7g	38g per day for Men 19-50 years
Protein	35.6% 20g	39% 22g	56g per day for Men 19-50 years

Vitamins

	Cooked Tempeh	Peanut Butter	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	4.5% 0.054mg	8.9% 0.11mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	27.5% 0.36mg	8.08% 0.11mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13.3% 2.14mg	82.3% 13mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.06% 0.45mg	21% 1.04mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	15.3% 0.2mg	42.4% 0.55mg	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	5.25% 21μg	8.75% 35μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	5.83% 0.14μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	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	2.67% 0.4mg	39.6% 5.94mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	16% 19.3μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Tempeh	Peanut Butter	Recommended Dietary Allowance
Calcium	9.6% 96mg	5.4% 54mg	1000mg per day for Men 19-50 years
Copper	60% 0.54mg	63.4% 0.57mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.078% 3.1μg	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	26.6% 2.13mg	27% 2.16mg	8mg per day for Men 19-50 years
Magnesium	18.3% 77mg	42.6% 179mg	420mg per day for Men 19-50 years
Manganese	56% 1.3mg	59% 1.36mg	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	36% 253mg	48% 335mg	700mg per day for Men 19-50 years
Potassium	11.8% 401mg	17.4% 592mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	73.5% 40.4μg	55μg per day for Men 19-50 years
Sodium	0.93% 14mg	31.7% 476mg	1500mg per day for Men 19-50 years
Zinc	14.3% 1.57mg	24.3% 2.67mg	11mg per day for Men 19-50 years
Water	1.6% 59.6g	0.042% 1.55g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Tempeh VS Peanut Butter per 100 g

Compare the macro and micronutrient content in 100 g of Cooked Tempeh versus 100 g of Peanut Butter to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 100 grams of Cooked Tempeh vs Peanut Butter:

• 100 grams of Cooked Tempeh have 3.4 times more Vitamin B2, more Vitamin B12 and more Vitamin K than Peanut Butter.
• While 100 g of Smooth Peanut Butter contain 2 times more Vitamin B1, 6.2 times more Vitamin B3, 2.3 times more Vitamin B5, 2.8 times more Vitamin B6, 1.7 times more Vitamin B9 and 14.9 times more Vitamin E than Cooked Tempeh.
• 100 grams of Peanut Butter have insufficient amounts of Vitamin B12 and Vitamin K
• Both Cooked Tempeh as well as Smooth Peanut Butter have insufficient amounts of Vitamin A, Vitamin C and Vitamin D in 100 grams.

Comparing minerals per 100 grams for Cooked Tempeh vs Peanut Butter:

• 100 grams of Cooked Tempeh have 1.8 times more Calcium than Peanut Butter.
• While 100 g of Smooth Peanut Butter contain 2.3 times more Magnesium, 1.3 times more Phosphorus, 1.5 times more Potassium, more Selenium, 34 times more Sodium and 1.7 times more Zinc than Cooked Tempeh.
• Both Cooked Tempeh and Peanut Butter contain similar levels of Copper, Iron and Manganese per 100 grams.
• 100 grams of Cooked Tempeh lack sufficient amounts of Selenium

Comparison of macro-nutrients per 100 grams:

• 100 grams of Cooked Tempeh have 3.1 times more Omega 3 than Peanut Butter.
• While 100 g of Smooth Peanut Butter contain 3 times more Energy, 4.4 times more Fat, 2.8 times more Saturated Fat, 4.5 times more Omega 6, 3.1 times more Carbohydrate, 2.4 times more Sugars and 1.5 times more Fiber than Cooked Tempeh.
• Both Cooked Tempeh and Peanut Butter offer comparable quantities of Protein per 100 grams.