Comparing Nutrients in 100 grams Cooked Tempeh VS Soymilk, chocolate, with added calcium, vitamins A and D

Macros Ratio

	Protein	Fat	Carbs
Cooked Tempeh	37%	48%	15%
Soymilk, chocolate, with added calcium, vitamins A and D	14%	22%	64%

Macro Nutrients

	Cooked Tempeh	Soymilk, chocolate, with added calcium, vitamins A and D	Recommended Dietary Allowance
Energy	6.72% 195kcal	2.17% 63kcal	2900kcal per day for Men 19-50 years
Fat	11.7% 11.4g	1.58% 1.53g	97g per day for Men 19-50 years
Saturated Fat	10.6% 3.4g	0.75% 0.24g	32g per day for Men 19-50 years
Omega 3	7.5% 0.12g	4.7% 0.075g	1.6g per day for Men 19-50 years
Omega 6	15% 2.5g	3.44% 0.58g	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	7.65% 9.95g	130g per day for Men 19-50 years
Sugars	3.72% 2.7g	11% 7.86g	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	1.05% 0.4g	38g per day for Men 19-50 years
Protein	35.6% 20g	4.04% 2.26g	56g per day for Men 19-50 years

Vitamins

	Cooked Tempeh	Soymilk, chocolate, with added calcium, vitamins A and D	Recommended Dietary Allowance
Vitamin A	0% 0μg	7.78% 70μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	4.5% 0.054mg	1.83% 0.022mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	27.5% 0.36mg	20% 0.26mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13.3% 2.14mg	3.2% 0.51mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.06% 0.45mg	1.8% 0.089mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	15.3% 0.2mg	5.92% 0.077mg	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	2.75% 11μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	5.83% 0.14μg	29% 0.7μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	1.9% 1.7mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	6.67% 40IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	2.67% 0.4mg	0.73% 0.11mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	16% 19.3μg	2.5% 3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Tempeh	Soymilk, chocolate, with added calcium, vitamins A and D	Recommended Dietary Allowance
Calcium	9.6% 96mg	12.6% 126mg	1000mg per day for Men 19-50 years
Copper	60% 0.54mg	23% 0.21mg	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	6% 0.48mg	8mg per day for Men 19-50 years
Magnesium	18.3% 77mg	3.57% 15mg	420mg per day for Men 19-50 years
Manganese	56% 1.3mg	NA	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	7.3% 51mg	700mg per day for Men 19-50 years
Potassium	11.8% 401mg	4.2% 143mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	8.73% 4.8μg	55μg per day for Men 19-50 years
Sodium	0.93% 14mg	3.53% 53mg	1500mg per day for Men 19-50 years
Zinc	14.3% 1.57mg	3.1% 0.34mg	11mg per day for Men 19-50 years
Water	1.6% 59.6g	2.3% 85.6g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Tempeh VS Soymilk, chocolate, with added calcium, vitamins A and D per 100 g

Compare the macro and micronutrient content in 100 g of Cooked Tempeh versus 100 g of Soymilk, chocolate, with added calcium, vitamins A and D to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 100 grams of Cooked Tempeh vs Soymilk, chocolate, with added calcium, vitamins A and D:

• 100 grams of Cooked Tempeh have 2.5 times more Vitamin B1, 1.4 times more Vitamin B2, 4.2 times more Vitamin B3, 5.1 times more Vitamin B5, 2.6 times more Vitamin B6, 1.9 times more Vitamin B9, 3.6 times more Vitamin E and 6.4 times more Vitamin K than Soymilk, chocolate, with added calcium, vitamins A and D.
• While 100 g of Soymilk, chocolate, with added calcium, vitamins A and D contain more Vitamin A, 5 times more Vitamin B12 and more Vitamin D than Cooked Tempeh.
• 100 grams of Cooked Tempeh have insufficient amounts of Vitamin A and Vitamin D
• 100 grams of Soymilk, chocolate, with added calcium, vitamins A and D have insufficient amounts of Vitamin B1, Vitamin B5 and Vitamin E
• Both Cooked Tempeh as well as Soymilk, chocolate, with added calcium, vitamins A and D have insufficient amounts of Vitamin C in 100 grams.

Comparing minerals per 100 grams for Cooked Tempeh vs Soymilk, chocolate, with added calcium, vitamins A and D:

• 100 grams of Cooked Tempeh have 2.6 times more Copper, 4.4 times more Iron, 5.1 times more Magnesium, 5 times more Phosphorus, 2.8 times more Potassium and 4.6 times more Zinc than Soymilk, chocolate, with added calcium, vitamins A and D.
• While 100 g of Soymilk, chocolate, with added calcium, vitamins A and D contain 1.3 times more Calcium, more Selenium, 3.8 times more Sodium and 1.4 times more Water than Cooked Tempeh.
• 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 Energy, 7.4 times more Fat, 14.2 times more Saturated Fat, 1.6 times more Omega 3, 4.3 times more Omega 6, 9.3 times more Fiber and 8.8 times more Protein than Soymilk, chocolate, with added calcium, vitamins A and D.
• While 100 g of Soymilk, chocolate, with added calcium, vitamins A and D contain 1.3 times more Carbohydrate and 2.9 times more Sugars than Cooked Tempeh.
• 100 grams of Soymilk, chocolate, with added calcium, vitamins A and D provide inadequate amounts of Fiber