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Comparing Nutrients in 100 grams Cooked TempehVS Sunflower Seeds

Macros Ratio

Protein Fat Carbs

Cooked Tempeh
37%
48%
15%
Sunflower Seeds
13%
74%
13%
100 g ▼

Macro Nutrients

6.72%195kcal
Energy
20%584kcal
195 kcalvs584 kcal
Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

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11.7%11.4g
Fat
53%51.5g
11.4 gvs51.5 g
Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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10.6%3.4g
Saturated Fat
14%4.46g
3.4 gvs4.46 g
Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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7.5%0.12g
Omega 3
3.75%0.06g
0.12 gvs0.06 g
Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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15%2.5g
Omega 6
136%23g
2.5 gvs23 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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5.86%7.62g
Carbohydrate
15.4%20g
7.62 gvs20 g
Recommended Dietary Allowance is 130g per day for Men 19-50 years .

Find Legumes rich in Carbohydrate
3.72%2.7g
Sugars
3.6%2.62g
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
2.7 gvs2.62 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

Find Legumes rich in Sugars
NA
Fructose
NA
≤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 gvsNA g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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NA
Glucose
NA
NA gvsNA g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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NA
Sucrose
%2.5g
NA gvs2.5 g
Recommended Dietary Allowance is g per day for Men 19-50 years .

Find Legumes rich in Sucrose
9.74%3.7g
Fiber
22.6%8.6g
3.7 gvs8.6 g
Recommended Dietary Allowance is 38g per day for Men 19-50 years .

Find Legumes rich in Fiber
35.6%20g
Protein
37%20.8g
20 gvs20.8 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
0.33%3μg
RAE, retinol activity equivalents
0 μgvs3 μg
Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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4.5%0.054mg
Vitamin B1
123%1.48mg
Thiamine
0.054 mgvs1.48 mg
Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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27.5%0.36mg
Vitamin B2
27.3%0.36mg
Riboflavin
0.36 mgvs0.36 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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13.3%2.14mg
Vitamin B3
52%8.34mg
Niacin, nicotinic acid, niacinamide
2.14 mgvs8.34 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
9.06%0.45mg
Vitamin B5
22.6%1.13mg
Pantothenic acid
0.45 mgvs1.13 mg
Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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15.3%0.2mg
Vitamin B6
103%1.35mg
Pyridoxine
0.2 mgvs1.35 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
5.25%21μg
Vitamin B9
56.8%227μg
Folates and Folic Acid
21 μgvs227 μg
Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

Find Legumes rich in Vitamin B9
5.83%0.14μg
Vitamin B12
0%0μg
Cobalamin
0.14 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
1.56%1.4mg
Ascorbic acid
0 mgvs1.4 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 .

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2.67%0.4mg
Vitamin E
234%35mg
Tocopherols and Tocotrienols
0.4 mgvs35 mg
Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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16%19.3μg
Vitamin K
0%0μg
Phytomenadione or phylloquinone
19.3 μgvs0 μg
Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

9.6%96mg
Calcium
7.8%78mg
96 mgvs78 mg
Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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60%0.54mg
Copper
200%1.8mg
0.54 mgvs1.8 mg
Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

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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
26.6%2.13mg
Iron
65.6%5.25mg
2.13 mgvs5.25 mg
Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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18.3%77mg
Magnesium
77.4%325mg
77 mgvs325 mg
Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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56%1.3mg
Manganese
84.8%1.95mg
1.3 mgvs1.95 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
36%253mg
Phosphorus
94%660mg
253 mgvs660 mg
Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

Find Legumes rich in Phosphorus
11.8%401mg
Potassium
19%645mg
401 mgvs645 mg
Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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0%0μg
Selenium
96%53μg
0 μgvs53 μg
Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

Find Legumes rich in Selenium
0.93%14mg
Sodium
0.6%9mg
14 mgvs9 mg
Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

Find Legumes rich in Sodium
14.3%1.57mg
Zinc
45.5%5mg
1.57 mgvs5 mg
Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

Find Legumes rich in Zinc
1.6%59.6g
Water
0.13%4.73g
59.6 gvs4.73 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 Cooked Tempeh vs Sunflower Seeds:
Comparing minerals per 100 grams for Cooked Tempeh vs Sunflower Seeds:
Comparison of macro-nutrients per 100 grams:



Compare more foods per 100 g: