Comparing Nutrients in 100 grams Cooked Tempeh VS Canned Refried Beans, fat-free

Macros Ratio

	Protein	Fat	Carbs
Cooked Tempeh	37%	48%	15%
Canned Refried Beans, fat-free	27%	5%	68%

Macro Nutrients

	Cooked Tempeh	Canned Refried Beans, fat-free	Recommended Dietary Allowance
Energy	6.72% 195kcal	2.72% 79kcal	2900kcal per day for Men 19-50 years
Fat	11.7% 11.4g	0.46% 0.45g	97g per day for Men 19-50 years
Saturated Fat	10.6% 3.4g	0.29% 0.093g	32g per day for Men 19-50 years
Omega 3	7.5% 0.12g	9.56% 0.15g	1.6g per day for Men 19-50 years
Omega 6	15% 2.5g	0.79% 0.13g	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	10.4% 13.5g	130g per day for Men 19-50 years
Sugars	3.72% 2.7g	0.84% 0.61g	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	% 0g	g per day for Men 19-50 years
Sucrose	NA	% 0.61g	g per day for Men 19-50 years
Fiber	9.74% 3.7g	12.4% 4.7g	38g per day for Men 19-50 years
Protein	35.6% 20g	9.54% 5.34g	56g per day for Men 19-50 years

Vitamins

	Cooked Tempeh	Canned Refried Beans, fat-free	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	2.5% 0.03mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	27.5% 0.36mg	1.15% 0.015mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13.3% 2.14mg	2.26% 0.36mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.06% 0.45mg	3.9% 0.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	15.3% 0.2mg	8.7% 0.11mg	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	14.3% 57μg	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	1% 0.9mg	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	0.27% 0.04mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	16% 19.3μg	1.67% 2μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Tempeh	Canned Refried Beans, fat-free	Recommended Dietary Allowance
Calcium	9.6% 96mg	3.4% 34mg	1000mg per day for Men 19-50 years
Copper	60% 0.54mg	18% 0.16mg	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	26.6% 2.13mg	20.3% 1.62mg	8mg per day for Men 19-50 years
Magnesium	18.3% 77mg	9.05% 38mg	420mg per day for Men 19-50 years
Manganese	56% 1.3mg	14% 0.33mg	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	16% 111mg	700mg per day for Men 19-50 years
Potassium	11.8% 401mg	10% 344mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	10.4% 5.7μg	55μg per day for Men 19-50 years
Sodium	0.93% 14mg	23.3% 350mg	1500mg per day for Men 19-50 years
Zinc	14.3% 1.57mg	5.9% 0.65mg	11mg per day for Men 19-50 years
Water	1.6% 59.6g	2.13% 78.7g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams of Cooked Tempeh vs Canned Refried Beans, fat-free:

• Cooked Tempeh has 1.8 times more Vitamin B1, 23.8 times more Vitamin B2, 5.9 times more Vitamin B3, 2.3 times more Vitamin B5, 1.8 times more Vitamin B6, more Vitamin B12, 10 times more Vitamin E and 9.7 times more Vitamin K than Canned Refried Beans, fat-free.
• While Canned Refried Beans, fat-free contain 2.7 times more Vitamin B9 and more Vitamin C than Cooked Tempeh.
• Both Cooked Tempeh as well as Canned Refried Beans, fat-free have insufficient amounts of Vitamin A and Vitamin D in 100 g.

Comparing minerals per 100 grams for Cooked Tempeh vs Canned Refried Beans, fat-free:

• Cooked Tempeh has 2.8 times more Calcium, 3.3 times more Copper, 1.3 times more Iron, 2 times more Magnesium, 3.9 times more Manganese, 2.3 times more Phosphorus and 2.4 times more Zinc than Canned Refried Beans, fat-free.
• While Canned Refried Beans, fat-free contain more Selenium, 25 times more Sodium and 1.3 times more Water than Cooked Tempeh.
• Both Cooked Tempeh and Canned Refried Beans, fat-free have similar amounts of Potassium per 100 g.

Comparison of macro-nutrients per 100 grams:

• Cooked Tempeh has 2.5 times more Energy, 25.3 times more Fat, 36.6 times more Saturated Fat, 18.8 times more Omega 6, 4.4 times more Sugars and 3.7 times more Protein than Canned Refried Beans, fat-free.
• While Canned Refried Beans, fat-free contain 1.3 times more Omega 3, 1.8 times more Carbohydrate and 1.3 times more Fiber than Cooked Tempeh.
• Both Cooked Tempeh as well as Canned Refried Beans, fat-free have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 g.