Comparing Nutrients in 100 grams Cooked Tempeh VS Oil Roasted Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Cooked Tempeh	37%	48%	15%
Oil Roasted Sunflower Seeds	13%	73%	14%

Macro Nutrients

	Cooked Tempeh	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	6.72% 195kcal	20.4% 592kcal	2900kcal per day for Men 19-50 years
Fat	11.7% 11.4g	53% 51.3g	97g per day for Men 19-50 years
Saturated Fat	10.6% 3.4g	22% 7.07g	32g per day for Men 19-50 years
Omega 3	7.5% 0.12g	5.06% 0.081g	1.6g per day for Men 19-50 years
Omega 6	15% 2.5g	201% 34.2g	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	17.6% 23g	130g per day for Men 19-50 years
Sugars	3.72% 2.7g	4.3% 3.1g	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	% 0.74g	g per day for Men 19-50 years
Sucrose	NA	% 2.37g	g per day for Men 19-50 years
Fiber	9.74% 3.7g	28% 10.6g	38g per day for Men 19-50 years
Protein	35.6% 20g	36% 20g	56g per day for Men 19-50 years

Vitamins

	Cooked Tempeh	Oil Roasted Sunflower Seeds	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	26.7% 0.32mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	27.5% 0.36mg	21.5% 0.28mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13.3% 2.14mg	26% 4.13mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.06% 0.45mg	139% 6.94mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	15.3% 0.2mg	61% 0.79mg	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	58.5% 234μg	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	1.22% 1.1mg	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	242% 36.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	16% 19.3μg	2.6% 3.1μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Tempeh	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	9.6% 96mg	8.7% 87mg	1000mg per day for Men 19-50 years
Copper	60% 0.54mg	200% 1.8mg	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	53.5% 4.3mg	8mg per day for Men 19-50 years
Magnesium	18.3% 77mg	30.2% 127mg	420mg per day for Men 19-50 years
Manganese	56% 1.3mg	90% 2.08mg	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	163% 1139mg	700mg per day for Men 19-50 years
Potassium	11.8% 401mg	14.2% 483mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	142% 78.2μg	55μg per day for Men 19-50 years
Sodium	0.93% 14mg	0.2% 3mg	1500mg per day for Men 19-50 years
Zinc	14.3% 1.57mg	47.4% 5.2mg	11mg per day for Men 19-50 years
Water	1.6% 59.6g	0.042% 1.54g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams of Cooked Tempeh vs Oil Roasted Sunflower Seeds:

• Cooked Tempeh has 1.3 times more Vitamin B2, more Vitamin B12 and 6.2 times more Vitamin K than Oil Roasted Sunflower Seed Kernels.
• While Oil Roasted Sunflower Seed Kernels contain 5.9 times more Vitamin B1, 1.9 times more Vitamin B3, 15.3 times more Vitamin B5, 4 times more Vitamin B6, 11.1 times more Vitamin B9, more Vitamin C and 90.8 times more Vitamin E than Cooked Tempeh.
• Both Cooked Tempeh as well as Oil Roasted Sunflower Seed Kernels have insufficient amounts of Vitamin A and Vitamin D in 100 g.

Comparing minerals per 100 grams for Cooked Tempeh vs Oil Roasted Sunflower Seeds:

• Cooked Tempeh has 38.7 times more Water than Oil Roasted Sunflower Seed Kernels.
• While Oil Roasted Sunflower Seed Kernels contain 3.3 times more Copper, 2 times more Iron, 1.6 times more Magnesium, 1.6 times more Manganese, 4.5 times more Phosphorus, more Selenium and 3.3 times more Zinc than Cooked Tempeh.
• Both Cooked Tempeh and Oil Roasted Sunflower Seed Kernels have similar amounts of Calcium and Potassium per 100 g.

Comparison of macro-nutrients per 100 grams:

• Cooked Tempeh has 1.5 times more Omega 3 than Oil Roasted Sunflower Seed Kernels.
• While Oil Roasted Sunflower Seed Kernels contain 3 times more Energy, 4.5 times more Fat, 2.1 times more Saturated Fat, 13.6 times more Omega 6, 3 times more Carbohydrate and 2.9 times more Fiber than Cooked Tempeh.
• Both Cooked Tempeh and Oil Roasted Sunflower Seed Kernels have similar amounts of Sugars and Protein per 100 g.
• Both Cooked Tempeh as well as Oil Roasted Sunflower Seed Kernels have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 g.