Comparing Nutrients in 100 grams Tomato Juice with Salt VS Tempeh

Macros Ratio

	Protein	Fat	Carbs
Tomato Juice with Salt	17%	13%	70%
Tempeh	39%	47%	14%

Macro Nutrients

	Tomato Juice with Salt	Tempeh	Recommended Dietary Allowance
Energy	0.59% 17kcal	6.62% 192kcal	2900kcal per day for Men 19-50 years
Fat	0.3% 0.29g	11% 11g	97g per day for Men 19-50 years
Saturated Fat	0.059% 0.019g	7.93% 2.54g	32g per day for Men 19-50 years
Omega 3	0.31% 0.005g	15.5% 0.25g	1.6g per day for Men 19-50 years
Omega 6	0.13% 0.022g	24% 4.05g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	2.7% 3.53g	5.88% 7.64g	130g per day for Men 19-50 years
Sugars	3.56% 2.58g	3.72% 2.7g	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	1.83% 1.33g	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	% 1.25g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	1.05% 0.4g	9.74% 3.7g	38g per day for Men 19-50 years
Protein	1.5% 0.85g	36.2% 20.3g	56g per day for Men 19-50 years

Vitamins

	Tomato Juice with Salt	Tempeh	Recommended Dietary Allowance
Vitamin A	2.56% 23μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.33% 0.1mg	6.5% 0.078mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6% 0.078mg	27.5% 0.36mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.2% 0.67mg	16.5% 2.64mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	5.56% 0.28mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	5.4% 0.07mg	16.5% 0.22mg	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% 20μg	6% 24μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	3.33% 0.08μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	78% 70mg	0% 0mg	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	2.13% 0.32mg	2.67% 0.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.9% 2.3μg	16% 19.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tomato Juice with Salt	Tempeh	Recommended Dietary Allowance
Calcium	1% 10mg	11% 111mg	1000mg per day for Men 19-50 years
Copper	4.67% 0.042mg	62.2% 0.56mg	0.9mg per day for Men 19-50 years
Fluoride	0.17% 6.9μg	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	4.88% 0.39mg	33.8% 2.7mg	8mg per day for Men 19-50 years
Magnesium	2.6% 11mg	19.3% 81mg	420mg per day for Men 19-50 years
Manganese	2.96% 0.068mg	56.5% 1.3mg	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	2.7% 19mg	38% 266mg	700mg per day for Men 19-50 years
Potassium	6.4% 217mg	12% 412mg	3400mg per day for Men 19-50 years
Selenium	0.91% 0.5μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	17% 253mg	0.6% 9mg	1500mg per day for Men 19-50 years
Zinc	1% 0.11mg	10.4% 1.14mg	11mg per day for Men 19-50 years
Water	2.55% 94g	1.6% 59.7g	3700g per day for Men 19-50 years

Nutrient Comparison: Tomato Juice with Salt VS Tempeh per 100 g

Compare the macro and micronutrient content in 100 g of Tomato Juice with Salt versus 100 g of Tempeh to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 100 grams of Tomato Juice with Salt vs Tempeh:

• 100 grams of Tomato Juice with Salt have more Vitamin A, 1.3 times more Vitamin B1 and more Vitamin C than Tempeh.
• While 100 g of Tempeh contain 4.6 times more Vitamin B2, 3.9 times more Vitamin B3, 3.1 times more Vitamin B6, more Vitamin B12, 1.3 times more Vitamin E and 8.4 times more Vitamin K than Canned Tomato Juice with Salt.
• Both Tomato Juice with Salt and Tempeh provide similar amounts of Vitamin B9 per 100 grams.
• 100 grams of Tomato Juice with Salt have insufficient amounts of Vitamin B12 and Vitamin K
• 100 grams of Tempeh have insufficient amounts of Vitamin A and Vitamin C
• Both Canned Tomato Juice with Salt as well as Tempeh have insufficient amounts of Vitamin D in 100 grams.

Comparing minerals per 100 grams for Tomato Juice with Salt vs Tempeh:

• 100 grams of Tomato Juice with Salt have 28.1 times more Sodium and 1.6 times more Water than Tempeh.
• While 100 g of Tempeh contain 11.1 times more Calcium, 13.3 times more Copper, 6.9 times more Iron, 7.4 times more Magnesium, 19.1 times more Manganese, 14 times more Phosphorus, 1.9 times more Potassium and 10.4 times more Zinc than Canned Tomato Juice with Salt.
• 100 grams of Tomato Juice with Salt lack sufficient amounts of Calcium and Zinc
• Both Canned Tomato Juice with Salt as well as Tempeh lack sufficient amounts of Selenium in 100 grams.

Comparison of macro-nutrients per 100 grams:

• 100 g of Tempeh contain 11.3 times more Energy, 37.2 times more Fat, 133.6 times more Saturated Fat, 49.6 times more Omega 3, 184.2 times more Omega 6, 2.2 times more Carbohydrate, 9.3 times more Fiber and 23.9 times more Protein than Canned Tomato Juice with Salt.
• Both Tomato Juice with Salt and Tempeh offer comparable quantities of Sugars per 100 grams.
• 100 grams of Tomato Juice with Salt provide inadequate amounts of Energy, Omega 3, Omega 6, Fiber and Protein