Comparing Nutrients in 100 grams Cooked Tempeh VS Vitasoy USA, Organic Nasoya Super Firm Cubed Tofu

Macros Ratio

	Protein	Fat	Carbs
Cooked Tempeh	37%	48%	15%
Vitasoy USA, Organic Nasoya Super Firm Cubed Tofu	42%	48%	10%

Macro Nutrients

	Cooked Tempeh	Vitasoy USA, Organic Nasoya Super Firm Cubed Tofu	Recommended Dietary Allowance
Energy	6.72% 195kcal	4.07% 118kcal	2900kcal per day for Men 19-50 years
Fat	11.7% 11.4g	6.5% 6.3g	97g per day for Men 19-50 years
Saturated Fat	10.6% 3.4g	4.06% 1.3g	32g per day for Men 19-50 years
Omega 3	7.5% 0.12g	NA	1.6g per day for Men 19-50 years
Omega 6	15% 2.5g	NA	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	2.15% 2.8g	130g per day for Men 19-50 years
Sugars	3.72% 2.7g	0.83% 0.6g	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	5.26% 2g	38g per day for Men 19-50 years
Protein	35.6% 20g	22% 12.4g	56g per day for Men 19-50 years

Vitamins

	Cooked Tempeh	Vitasoy USA, Organic Nasoya Super Firm Cubed Tofu	Recommended Dietary Allowance
Vitamin A	0% 0μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	4.5% 0.054mg	NA	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	27.5% 0.36mg	NA	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13.3% 2.14mg	NA	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.06% 0.45mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	15.3% 0.2mg	NA	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	NA	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	5.83% 0.14μg	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	NA	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	2.67% 0.4mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	16% 19.3μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Tempeh	Vitasoy USA, Organic Nasoya Super Firm Cubed Tofu	Recommended Dietary Allowance
Calcium	9.6% 96mg	19% 188mg	1000mg per day for Men 19-50 years
Copper	60% 0.54mg	NA	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	25% 2mg	8mg per day for Men 19-50 years
Magnesium	18.3% 77mg	NA	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	NA	700mg per day for Men 19-50 years
Potassium	11.8% 401mg	NA	3400mg per day for Men 19-50 years
Selenium	0% 0μg	NA	55μg per day for Men 19-50 years
Sodium	0.93% 14mg	0.4% 6mg	1500mg per day for Men 19-50 years
Zinc	14.3% 1.57mg	NA	11mg per day for Men 19-50 years
Water	1.6% 59.6g	2.1% 77g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams of Cooked Tempeh vs Vitasoy USA, Organic Nasoya Super Firm Cubed Tofu:

Both Cooked Tempeh and Vitasoy USA, Organic Nasoya Super Firm Cubed Tofu have similar amounts of vitamins per 100 g

Comparing minerals per 100 grams for Cooked Tempeh vs Vitasoy USA, Organic Nasoya Super Firm Cubed Tofu:

• Vitasoy USA, Organic Nasoya Super Firm Cubed Tofu contains 2 times more Calcium and 1.3 times more Water than Cooked Tempeh.
• Both Cooked Tempeh and Vitasoy USA, Organic Nasoya Super Firm Cubed Tofu have similar amounts of Iron per 100 g.

Comparison of macro-nutrients per 100 grams:

• Cooked Tempeh has 1.7 times more Energy, 1.8 times more Fat, 2.6 times more Saturated Fat, 2.7 times more Carbohydrate, 4.5 times more Sugars, 1.9 times more Fiber and 1.6 times more Protein than Vitasoy USA, Organic Nasoya Super Firm Cubed Tofu.
• Both Cooked Tempeh as well as Vitasoy USA, Organic Nasoya Super Firm Cubed Tofu have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 g.