Comparing Nutrients in 300 calories Boiled BroccoliVS Tempeh

Weight per 300 calories

Boiled Broccoli

857g

Tempeh

156g

Tempeh has 5.5 times more energy per unit of mass than Boiled and Drained Broccoli, which is above average in comparison to other foods. Boiled Broccoli having low energy density.

Which food has more nutrients per 300 calories - Boiled Broccoli or Tempeh?

Macros Ratio

Protein Fat Carbs

Boiled Broccoli

23%

68%

Tempeh

39%

47%

14%

300 kcal ▼

Macro Nutrients

Boiled Broccolivs Tempeh

10.3%300kcal

Energy

10.3%300kcal

300 kcalvs300 kcal

Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

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3.62%3.5g

Fat

17.4%17g

3.5 gvs17 g

Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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2.1%0.68g

Saturated Fat

12.4%3.97g

0.68 gvs3.97 g

Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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63.8%1g

Omega 3

24.2%0.39g

1 gvs0.39 g

Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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2.57%0.44g

Omega 6

37.2%6.33g

0.44 gvs6.33 g

Recommended Dietary Allowance is 17g per day for Men 19-50 years .

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0%0mg

Cholesterol

0%0mg

0 mgvs0 mg

Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

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47.3%61.5g

Carbohydrate

9.2%12g

61.5 gvs12 g

Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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16.4%12g

Sugars

5.8%4.2g

Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]

12 gvs4.2 g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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8.75%6.34g

Fructose

≤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]

6.34 gvsNA g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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%4.2g

Glucose

4.2 gvsNA g

Recommended Dietary Allowance is g per day for Men 19-50 years .

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%0.69g

Sucrose

0.69 gvsNA g

Recommended Dietary Allowance is g per day for Men 19-50 years .

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74.4%28.3g

Fiber

15.2%5.8g

28.3 gvs5.8 g

Recommended Dietary Allowance is 38g per day for Men 19-50 years .

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36.4%20.4g

Protein

56.6%31.7g

20.4 gvs31.7 g

Recommended Dietary Allowance is 56g per day for Men 19-50 years .

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Vitamins

Boiled Broccolivs Tempeh

73.3%660μg

Vitamin A

0%0μg

RAE, retinol activity equivalents

660 μgvs0 μg

Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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45%0.54mg

Vitamin B1

10%0.12mg

Thiamine

0.54 mgvs0.12 mg

Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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81%1.05mg

Vitamin B2

43%0.56mg

Riboflavin

1.05 mgvs0.56 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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29.6%4.74mg

Vitamin B3

25.8%4.13mg

Niacin, nicotinic acid, niacinamide

4.74 mgvs4.13 mg

Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

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106%5.3mg

Vitamin B5

8.7%0.43mg

Pantothenic acid

5.3 mgvs0.43 mg

Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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132%1.7mg

Vitamin B6

26%0.34mg

Pyridoxine

1.7 mgvs0.34 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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Vitamin B7

Biotin

NA μgvsNA μg

Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

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231%926μg

Vitamin B9

9.38%37.5μg

Folates and Folic Acid

926 μgvs37.5 μg

Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

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0%0μg

Vitamin B12

5.2%0.13μg

Cobalamin

0 μgvs0.13 μg

Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

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618%556mg

Vitamin C

0%0mg

Ascorbic acid

556 mgvs0 mg

Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

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0%0IU

Vitamin D

0%0IU

Calciferol, cholecalciferol, ergocalciferol

0 IUvs0 IU

Recommended Dietary Allowance is 600IU per day for Men 19-50 years .

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83%12.4mg

Vitamin E

4.17%0.63mg

Tocopherols and Tocotrienols

12.4 mgvs0.63 mg

Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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1008%1209μg

Vitamin K

25%30μg

Phytomenadione or phylloquinone

1209 μgvs30 μg

Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

Boiled Broccolivs Tempeh

34.3%343mg

Calcium

17.3%173mg

343 mgvs173 mg

Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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58%0.52mg

Copper

97%0.88mg

0.52 mgvs0.88 mg

Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

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0.86%34.3μg

Fluoride

Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]

34.3 μgvsNA μg

Recommended Dietary Allowance is 4000μg per day for Men 19-50 years .

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71.8%5.74mg

Iron

52.7%4.2mg

5.74 mgvs4.2 mg

Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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43%180mg

Magnesium

30%127mg

180 mgvs127 mg

Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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72.3%1.66mg

Manganese

88.3%2.03mg

1.66 mgvs2.03 mg

Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

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Molybdenum

Molybdenum is an essential trace element that is naturally present in many foods [RDA]

NA μgvsNA μg

Recommended Dietary Allowance is 45μg per day for Men 19-50 years .

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82%574mg

Phosphorus

59.4%416mg

574 mgvs416 mg

Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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74%2511mg

Potassium

19%644mg

2511 mgvs644 mg

Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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25%13.7μg

Selenium

0%0μg

13.7 μgvs0 μg

Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

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23.4%351mg

Sodium

0.94%14mg

351 mgvs14 mg

Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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35%3.86mg

Zinc

16%1.8mg

3.86 mgvs1.8 mg

Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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20.7%765g

Water

2.5%93g

765 gvs93 g

Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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Lets compare vitamin content per 300 calories of Boiled Broccoli vs Tempeh:

Boiled and Drained Broccoli has more Vitamin A, 4.4 times more Vitamin B1, 1.9 times more Vitamin B2, 12.2 times more Vitamin B5, 5.1 times more Vitamin B6, 24.7 times more Vitamin B9, more Vitamin C, 19.9 times more Vitamin E and 40.1 times more Vitamin K than Tempeh.
While Tempeh contains more Vitamin B12 than Boiled and Drained Broccoli.
Both Boiled and Drained Broccoli and Tempeh have similar amounts of Vitamin B3 per 300 kcal.
Both Boiled and Drained Broccoli as well as Tempeh have insufficient amounts of Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Boiled Broccoli vs Tempeh:

Boiled and Drained Broccoli has 2 times more Calcium, 1.4 times more Iron, 1.4 times more Magnesium, 1.4 times more Phosphorus, 3.9 times more Potassium, more Selenium, 25 times more Sodium, 2.2 times more Zinc and 8.2 times more Water than Tempeh.
While Tempeh contains 1.7 times more Copper than Boiled and Drained Broccoli.
Both Boiled and Drained Broccoli and Tempeh have similar amounts of Manganese per 300 kcal.

Comparison of macro-nutrients per 300 calories:

Boiled and Drained Broccoli has 2.6 times more Omega 3, 5.2 times more Carbohydrate, 2.8 times more Sugars and 4.9 times more Fiber than Tempeh.
While Tempeh contains 4.8 times more Fat, 5.9 times more Saturated Fat, 14.5 times more Omega 6 and 1.6 times more Protein than Boiled and Drained Broccoli.
Both Boiled and Drained Broccoli and Tempeh have similar amounts of Energy per 300 kcal.
Both Boiled and Drained Broccoli as well as Tempeh have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.

Compare more foods per 300 kcal:

Boiled BroccoliVS Frozen Chopped BroccoliTempehVS Frozen Chopped BroccoliBoiled BroccoliVS Soy FlourTempehVS Soy Flour

Compare Foods

Comparing Nutrients in 300 calories Boiled BroccoliVS Tempeh

Weight per 300 calories

Which food has more nutrients per 300 calories - Boiled Broccoli or Tempeh?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 300 kcal: