Comparing Nutrients in 500 calories Boiled Kidney BeansVS Cooked Tempeh

Weight per 500 calories

Boiled Kidney Beans

394g

Cooked Tempeh

256g

Cooked Tempeh has 1.5 times more energy per unit of mass than Boiled All Types Kidney Beans, which is above average in comparison to other foods. Boiled Kidney Beans having average energy density.

Which food has more nutrients per 500 calories - Boiled Kidney Beans or Cooked Tempeh?

Macros Ratio

Protein Fat Carbs

Boiled Kidney Beans

27%

70%

Cooked Tempeh

37%

48%

15%

500 kcal ▼

Macro Nutrients

Boiled Kidney Beansvs Cooked Tempeh

17.2%500kcal

Energy

17.2%500kcal

500 kcalvs500 kcal

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

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2.03%1.97g

Fat

30%29g

1.97 gvs29 g

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

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0.9%0.29g

Saturated Fat

27.2%8.7g

0.29 gvs8.7 g

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

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42%0.67g

Omega 3

19.2%0.31g

0.67 gvs0.31 g

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

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2.5%0.43g

Omega 6

38%6.46g

0.43 gvs6.46 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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69%89.8g

Carbohydrate

15%19.5g

89.8 gvs19.5 g

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

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1.74%1.26g

Sugars

9.55%6.92g

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

1.26 gvs6.92 g

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

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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]

NA gvsNA g

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

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Glucose

NA gvsNA g

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

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Sucrose

NA gvsNA g

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

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66.3%25g

Fiber

25%9.5g

25 gvs9.5 g

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

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61%34g

Protein

91%51g

34 gvs51 g

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

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Vitamins

Boiled Kidney Beansvs 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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52.5%0.63mg

Vitamin B1

11.5%0.14mg

Thiamine

0.63 mgvs0.14 mg

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

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17.6%0.23mg

Vitamin B2

70.4%0.92mg

Riboflavin

0.23 mgvs0.92 mg

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

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14.2%2.28mg

Vitamin B3

34.2%5.47mg

Niacin, nicotinic acid, niacinamide

2.28 mgvs5.47 mg

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

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17.3%0.87mg

Vitamin B5

23.2%1.16mg

Pantothenic acid

0.87 mgvs1.16 mg

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

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36.3%0.47mg

Vitamin B6

39.3%0.51mg

Pyridoxine

0.47 mgvs0.51 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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128%512μg

Vitamin B9

13.5%54μg

Folates and Folic Acid

512 μgvs54 μg

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

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0%0μg

Vitamin B12

15%0.36μg

Cobalamin

0 μgvs0.36 μg

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

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5.25%4.72mg

Vitamin C

0%0mg

Ascorbic acid

4.72 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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0.79%0.12mg

Vitamin E

6.84%1.03mg

Tocopherols and Tocotrienols

0.12 mgvs1.03 mg

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

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27.6%33μg

Vitamin K

41.2%49.5μg

Phytomenadione or phylloquinone

33 μgvs49.5 μg

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

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Minerals

Boiled Kidney Beansvs Cooked Tempeh

13.8%138mg

Calcium

24.6%246mg

138 mgvs246 mg

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

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94%0.85mg

Copper

154%1.4mg

0.85 mgvs1.4 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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109%8.74mg

Iron

68.3%5.46mg

8.74 mgvs5.46 mg

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

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39.4%165mg

Magnesium

47%197mg

165 mgvs197 mg

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

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73.6%1.7mg

Manganese

143%3.3mg

1.7 mgvs3.3 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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77.6%543mg

Phosphorus

93%649mg

543 mgvs649 mg

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

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47%1594mg

Potassium

30.2%1028mg

1594 mgvs1028 mg

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

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7.87%4.33μg

Selenium

0%0μg

4.33 μgvs0 μg

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

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0.26%3.94mg

Sodium

2.4%36mg

3.94 mgvs36 mg

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

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35.8%3.94mg

Zinc

36.6%4.03mg

3.94 mgvs4.03 mg

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

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7.12%264g

Water

4.13%153g

264 gvs153 g

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

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Lets compare vitamin content per 500 calories of Boiled Kidney Beans vs Cooked Tempeh:

Boiled All Types Kidney Beans have 4.5 times more Vitamin B1, 9.5 times more Vitamin B9 and more Vitamin C than Cooked Tempeh.
While Cooked Tempeh contains 4 times more Vitamin B2, 2.4 times more Vitamin B3, 1.3 times more Vitamin B5, more Vitamin B12, 8.7 times more Vitamin E and 1.5 times more Vitamin K than Boiled All Types Kidney Beans.
Both Boiled All Types Kidney Beans and Cooked Tempeh have similar amounts of Vitamin B6 per 500 kcal.
Both Boiled All Types Kidney Beans as well as Cooked Tempeh have insufficient amounts of Vitamin A and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Boiled Kidney Beans vs Cooked Tempeh:

Boiled All Types Kidney Beans have 1.6 times more Iron, 1.6 times more Potassium, more Selenium and 1.7 times more Water than Cooked Tempeh.
While Cooked Tempeh contains 1.8 times more Calcium, 1.6 times more Copper and 1.9 times more Manganese than Boiled All Types Kidney Beans.
Both Boiled All Types Kidney Beans and Cooked Tempeh have similar amounts of Magnesium, Phosphorus and Zinc per 500 kcal.

Comparison of macro-nutrients per 500 calories:

Boiled All Types Kidney Beans have 2.2 times more Omega 3, 4.6 times more Carbohydrate and 2.7 times more Fiber than Cooked Tempeh.
While Cooked Tempeh contains 14.8 times more Fat, 30.3 times more Saturated Fat, 15.2 times more Omega 6, 5.5 times more Sugars and 1.5 times more Protein than Boiled All Types Kidney Beans.
Both Boiled All Types Kidney Beans and Cooked Tempeh have similar amounts of Energy per 500 kcal.
Both Boiled All Types Kidney Beans as well as Cooked Tempeh have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.

Compare more foods per 500 kcal:

Boiled Kidney BeansVS Canned Kidney BeansCooked TempehVS Canned Kidney BeansBoiled Kidney BeansVS Vitasoy USA, Nasoya Lite Firm TofuCooked TempehVS Vitasoy USA, Nasoya Lite Firm Tofu

Compare Foods

Comparing Nutrients in 500 calories Boiled Kidney BeansVS Cooked Tempeh

Weight per 500 calories

Which food has more nutrients per 500 calories - Boiled Kidney Beans or Cooked Tempeh?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

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