Comparing Nutrients in 100 grams Tomato Puree VS Cooked Tempeh

Macros Ratio

	Protein	Fat	Carbs
Tomato Puree	15%	4%	81%
Cooked Tempeh	37%	48%	15%

Macro Nutrients

	Tomato Puree	Cooked Tempeh	Recommended Dietary Allowance
Energy	1.3% 38kcal	6.72% 195kcal	2900kcal per day for Men 19-50 years
Fat	0.22% 0.21g	11.7% 11.4g	97g per day for Men 19-50 years
Saturated Fat	0.091% 0.029g	10.6% 3.4g	32g per day for Men 19-50 years
Omega 3	0.25% 0.004g	7.5% 0.12g	1.6g per day for Men 19-50 years
Omega 6	0.48% 0.082g	15% 2.5g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	6.9% 9g	5.86% 7.62g	130g per day for Men 19-50 years
Sugars	6.66% 4.83g	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	3.3% 2.38g	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	% 2.45g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	5% 1.9g	9.74% 3.7g	38g per day for Men 19-50 years
Protein	2.95% 1.65g	35.6% 20g	56g per day for Men 19-50 years

Vitamins

	Tomato Puree	Cooked Tempeh	Recommended Dietary Allowance
Vitamin A	2.9% 26μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	2.1% 0.025mg	4.5% 0.054mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.15% 0.08mg	27.5% 0.36mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	9.16% 1.47mg	13.3% 2.14mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.8% 0.44mg	9.06% 0.45mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	9.7% 0.13mg	15.3% 0.2mg	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	2.75% 11μg	5.25% 21μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	5.83% 0.14μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	11.8% 10.6mg	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	13% 1.97mg	2.67% 0.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.83% 3.4μg	16% 19.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tomato Puree	Cooked Tempeh	Recommended Dietary Allowance
Calcium	1.8% 18mg	9.6% 96mg	1000mg per day for Men 19-50 years
Copper	32% 0.29mg	60% 0.54mg	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	22.3% 1.78mg	26.6% 2.13mg	8mg per day for Men 19-50 years
Magnesium	5.48% 23mg	18.3% 77mg	420mg per day for Men 19-50 years
Manganese	7.35% 0.17mg	56% 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	5.7% 40mg	36% 253mg	700mg per day for Men 19-50 years
Potassium	13% 439mg	11.8% 401mg	3400mg per day for Men 19-50 years
Selenium	1.27% 0.7μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	1.87% 28mg	0.93% 14mg	1500mg per day for Men 19-50 years
Zinc	3.27% 0.36mg	14.3% 1.57mg	11mg per day for Men 19-50 years
Water	2.38% 88g	1.6% 59.6g	3700g per day for Men 19-50 years

Nutrient Comparison: Tomato Puree VS Cooked Tempeh per 100 g

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

Lets compare vitamin content per 100 grams of Tomato Puree vs Cooked Tempeh:

• 100 grams of Tomato Puree have more Vitamin A, more Vitamin C and 4.9 times more Vitamin E than Cooked Tempeh.
• While 100 g of Cooked Tempeh contain 2.2 times more Vitamin B1, 4.5 times more Vitamin B2, 1.5 times more Vitamin B3, 1.6 times more Vitamin B6, 1.9 times more Vitamin B9, more Vitamin B12 and 5.7 times more Vitamin K than Canned Tomato Puree.
• Both Tomato Puree and Cooked Tempeh provide similar amounts of Vitamin B5 per 100 grams.
• 100 grams of Tomato Puree have insufficient amounts of Vitamin B12
• 100 grams of Cooked Tempeh have insufficient amounts of Vitamin A and Vitamin C
• Both Canned Tomato Puree as well as Cooked Tempeh have insufficient amounts of Vitamin D in 100 grams.

Comparing minerals per 100 grams for Tomato Puree vs Cooked Tempeh:

• 100 grams of Tomato Puree have 1.5 times more Water than Cooked Tempeh.
• While 100 g of Cooked Tempeh contain 5.3 times more Calcium, 1.9 times more Copper, 3.3 times more Magnesium, 7.6 times more Manganese, 6.3 times more Phosphorus and 4.4 times more Zinc than Canned Tomato Puree.
• Both Tomato Puree and Cooked Tempeh contain similar levels of Iron and Potassium per 100 grams.
• 100 grams of Tomato Puree lack sufficient amounts of Calcium
• Both Canned Tomato Puree as well as Cooked Tempeh lack sufficient amounts of Selenium in 100 grams.

Comparison of macro-nutrients per 100 grams:

• 100 grams of Tomato Puree have 1.8 times more Sugars than Cooked Tempeh.
• While 100 g of Cooked Tempeh contain 5.1 times more Energy, 54.2 times more Fat, 117.2 times more Saturated Fat, 30 times more Omega 3, 30.7 times more Omega 6, 1.9 times more Fiber and 12.1 times more Protein than Canned Tomato Puree.
• Both Tomato Puree and Cooked Tempeh offer comparable quantities of Carbohydrate per 100 grams.
• 100 grams of Tomato Puree provide inadequate amounts of Energy, Omega 3 and Omega 6