Comparing Nutrients in 300 calories Canned Refried Beans, fat-freeVS Cooked Tempeh

Weight per 300 calories

Canned Refried Beans, fat-free

380g

Cooked Tempeh

154g

Cooked Tempeh has 2.5 times more energy per unit of mass than Canned Refried Beans, fat-free, which is above average in comparison to other foods. Canned Refried Beans, fat-free having average energy density.

Which food has more nutrients per 300 calories - Canned Refried Beans, fat-free or Cooked Tempeh?

Macros Ratio

Protein Fat Carbs

Canned Refried Beans, fat-free

27%

68%

Cooked Tempeh

37%

48%

15%

300 kcal ▼

Macro Nutrients

Canned Refried Beans, fat-freevs Cooked 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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1.76%1.7g

Fat

18%17.5g

1.7 gvs17.5 g

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

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1.1%0.35g

Saturated Fat

16.3%5.23g

0.35 gvs5.23 g

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

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36.3%0.58g

Omega 3

11.5%0.18g

0.58 gvs0.18 g

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

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3%0.51g

Omega 6

22.8%3.87g

0.51 gvs3.87 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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39.4%51.3g

Carbohydrate

9%11.7g

51.3 gvs11.7 g

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

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3.2%2.3g

Sugars

5.73%4.15g

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

2.3 gvs4.15 g

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

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0%0g

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]

0 gvsNA g

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

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%0g

Glucose

0 gvsNA g

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

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%2.3g

Sucrose

2.3 gvsNA g

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

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47%18g

Fiber

15%5.7g

18 gvs5.7 g

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

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36.2%20.3g

Protein

54.7%30.6g

20.3 gvs30.6 g

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

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Vitamins

Canned Refried Beans, fat-freevs Cooked Tempeh

0%0μg

Vitamin A

0%0μg

RAE, retinol activity equivalents

0 μgvs0 μg

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

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9.5%0.11mg

Vitamin B1

6.92%0.083mg

Thiamine

0.11 mgvs0.083 mg

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

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4.4%0.057mg

Vitamin B2

42.2%0.55mg

Riboflavin

0.057 mgvs0.55 mg

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

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8.6%1.37mg

Vitamin B3

20.5%3.3mg

Niacin, nicotinic acid, niacinamide

1.37 mgvs3.3 mg

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

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15%0.74mg

Vitamin B5

14%0.7mg

Pantothenic acid

0.74 mgvs0.7 mg

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

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33%0.43mg

Vitamin B6

23.6%0.31mg

Pyridoxine

0.43 mgvs0.31 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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54%216μg

Vitamin B9

8.08%32.3μg

Folates and Folic Acid

216 μgvs32.3 μg

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

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0%0μg

Vitamin B12

8.97%0.22μg

Cobalamin

0 μgvs0.22 μg

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

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3.8%3.4mg

Vitamin C

0%0mg

Ascorbic acid

3.4 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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1%0.15mg

Vitamin E

4.1%0.62mg

Tocopherols and Tocotrienols

0.15 mgvs0.62 mg

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

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6.33%7.6μg

Vitamin K

24.7%29.7μg

Phytomenadione or phylloquinone

7.6 μgvs29.7 μg

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

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Minerals

Canned Refried Beans, fat-freevs Cooked Tempeh

13%129mg

Calcium

14.8%148mg

129 mgvs148 mg

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

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68.8%0.62mg

Copper

92%0.83mg

0.62 mgvs0.83 mg

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

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Fluoride

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

NA μgvsNA μg

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

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77%6.15mg

Iron

41%3.28mg

6.15 mgvs3.28 mg

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

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34.4%144mg

Magnesium

28.2%118mg

144 mgvs118 mg

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

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54%1.24mg

Manganese

86%1.98mg

1.24 mgvs1.98 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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60.2%422mg

Phosphorus

55.6%389mg

422 mgvs389 mg

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

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38.4%1306mg

Potassium

18%617mg

1306 mgvs617 mg

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

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39.4%21.6μg

Selenium

0%0μg

21.6 μgvs0 μg

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

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88.6%1329mg

Sodium

1.44%21.5mg

1329 mgvs21.5 mg

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

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22.4%2.47mg

Zinc

22%2.4mg

2.47 mgvs2.4 mg

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

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8.08%299g

Water

2.48%92g

299 gvs92 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 Canned Refried Beans, fat-free vs Cooked Tempeh:

Canned Refried Beans, fat-free have 1.4 times more Vitamin B1, 1.4 times more Vitamin B6, 6.7 times more Vitamin B9 and more Vitamin C than Cooked Tempeh.
While Cooked Tempeh contains 9.6 times more Vitamin B2, 2.4 times more Vitamin B3, more Vitamin B12, 4.1 times more Vitamin E and 3.9 times more Vitamin K than Canned Refried Beans, fat-free.
Both Canned Refried Beans, fat-free and Cooked Tempeh have similar amounts of Vitamin B5 per 300 kcal.
Both Canned Refried Beans, fat-free as well as Cooked Tempeh have insufficient amounts of Vitamin A and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Canned Refried Beans, fat-free vs Cooked Tempeh:

Canned Refried Beans, fat-free have 1.9 times more Iron, 1.2 times more Magnesium, 2.1 times more Potassium, more Selenium, 61.7 times more Sodium and 3.3 times more Water than Cooked Tempeh.
While Cooked Tempeh contains 1.3 times more Copper and 1.6 times more Manganese than Canned Refried Beans, fat-free.
Both Canned Refried Beans, fat-free and Cooked Tempeh have similar amounts of Calcium, Phosphorus and Zinc per 300 kcal.

Comparison of macro-nutrients per 300 calories:

Canned Refried Beans, fat-free have 3.1 times more Omega 3, 4.4 times more Carbohydrate and 3.1 times more Fiber than Cooked Tempeh.
While Cooked Tempeh contains 10.2 times more Fat, 14.8 times more Saturated Fat, 7.6 times more Omega 6, 1.8 times more Sugars and 1.5 times more Protein than Canned Refried Beans, fat-free.
Both Canned Refried Beans, fat-free and Cooked Tempeh have similar amounts of Energy per 300 kcal.
Both Canned Refried Beans, fat-free as well as Cooked Tempeh have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.

Compare more foods per 300 kcal:

Canned Refried Beans, fat-freeVS Vitasoy USA, Nasoya Lite Firm TofuCooked TempehVS Vitasoy USA, Nasoya Lite Firm Tofu

Compare Foods

Comparing Nutrients in 300 calories Canned Refried Beans, fat-freeVS Cooked Tempeh

Weight per 300 calories

Which food has more nutrients per 300 calories - Canned Refried Beans, fat-free or Cooked Tempeh?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 300 kcal: