Comparing Nutrients in 500 calories OrangesVS Cooked Tempeh

Weight per 500 calories

Oranges

1064g

Cooked Tempeh

256g

Cooked Tempeh has 4.1 times more energy per unit of mass than Raw Oranges, which is above average in comparison to other foods. Oranges having low energy density.

Which food has more nutrients per 500 calories - Oranges or Cooked Tempeh?

Macros Ratio

Protein Fat Carbs

Oranges

91%

Cooked Tempeh

37%

48%

15%

500 kcal ▼

Macro Nutrients

Orangesvs 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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1.3%1.28g

Fat

30%29g

1.28 gvs29 g

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

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0.5%0.16g

Saturated Fat

27.2%8.7g

0.16 gvs8.7 g

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

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4.65%0.074g

Omega 3

19.2%0.31g

0.074 gvs0.31 g

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

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1.13%0.19g

Omega 6

38%6.46g

0.19 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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96%125g

Carbohydrate

15%19.5g

125 gvs19.5 g

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

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137%99g

Sugars

9.55%6.92g

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

99 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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67%25.5g

Fiber

25%9.5g

25.5 gvs9.5 g

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

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18%10g

Protein

91%51g

10 gvs51 g

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

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Vitamins

Orangesvs Cooked Tempeh

13%117μg

Vitamin A

0%0μg

RAE, retinol activity equivalents

117 μgvs0 μg

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

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77%0.93mg

Vitamin B1

11.5%0.14mg

Thiamine

0.93 mgvs0.14 mg

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

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32.7%0.43mg

Vitamin B2

70.4%0.92mg

Riboflavin

0.43 mgvs0.92 mg

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

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18.8%3mg

Vitamin B3

34.2%5.47mg

Niacin, nicotinic acid, niacinamide

3 mgvs5.47 mg

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

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53%2.66mg

Vitamin B5

23.2%1.16mg

Pantothenic acid

2.66 mgvs1.16 mg

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

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49%0.64mg

Vitamin B6

39.3%0.51mg

Pyridoxine

0.64 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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79.8%319μg

Vitamin B9

13.5%54μg

Folates and Folic Acid

319 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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629%566mg

Vitamin C

0%0mg

Ascorbic acid

566 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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12.8%1.9mg

Vitamin E

6.84%1.03mg

Tocopherols and Tocotrienols

1.9 mgvs1.03 mg

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

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0%0μg

Vitamin K

41.2%49.5μg

Phytomenadione or phylloquinone

0 μgvs49.5 μg

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

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Minerals

Orangesvs Cooked Tempeh

42.6%426mg

Calcium

24.6%246mg

426 mgvs246 mg

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

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53%0.48mg

Copper

154%1.4mg

0.48 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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13.3%1.06mg

Iron

68.3%5.46mg

1.06 mgvs5.46 mg

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

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25.3%106mg

Magnesium

47%197mg

106 mgvs197 mg

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

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11.6%0.27mg

Manganese

143%3.3mg

0.27 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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21.3%149mg

Phosphorus

93%649mg

149 mgvs649 mg

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

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56.6%1926mg

Potassium

30.2%1028mg

1926 mgvs1028 mg

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

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9.67%5.3μg

Selenium

0%0μg

5.3 μgvs0 μg

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

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0%0mg

Sodium

2.4%36mg

0 mgvs36 mg

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

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6.77%0.74mg

Zinc

36.6%4.03mg

0.74 mgvs4.03 mg

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

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25%923g

Water

4.13%153g

923 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 Oranges vs Cooked Tempeh:

Raw Oranges have more Vitamin A, 6.7 times more Vitamin B1, 2.3 times more Vitamin B5, 1.3 times more Vitamin B6, 5.9 times more Vitamin B9, more Vitamin C and 1.9 times more Vitamin E than Cooked Tempeh.
While Cooked Tempeh contains 2.2 times more Vitamin B2, 1.8 times more Vitamin B3, more Vitamin B12 and more Vitamin K than Raw Oranges.
Both Raw Oranges as well as Cooked Tempeh have insufficient amounts of Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Oranges vs Cooked Tempeh:

Raw Oranges have 1.7 times more Calcium, 1.9 times more Potassium, more Selenium and 6 times more Water than Cooked Tempeh.
While Cooked Tempeh contains 2.9 times more Copper, 5.1 times more Iron, 1.9 times more Magnesium, 12.4 times more Manganese, 4.4 times more Phosphorus and 5.4 times more Zinc than Raw Oranges.

Comparison of macro-nutrients per 500 calories:

Raw Oranges have 6.4 times more Carbohydrate, 14.4 times more Sugars and 2.7 times more Fiber than Cooked Tempeh.
While Cooked Tempeh contains 22.9 times more Fat, 54.6 times more Saturated Fat, 4.1 times more Omega 3, 33.7 times more Omega 6 and 5.1 times more Protein than Raw Oranges.
Both Raw Oranges and Cooked Tempeh have similar amounts of Energy per 500 kcal.
Both Raw Oranges as well as Cooked Tempeh have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.

Compare more foods per 500 kcal:

OrangesVS Valencia OrangesCooked TempehVS Valencia OrangesOrangesVS Vitasoy USA, Nasoya Lite Firm TofuCooked TempehVS Vitasoy USA, Nasoya Lite Firm Tofu

Compare Foods

Comparing Nutrients in 500 calories OrangesVS Cooked Tempeh

Weight per 500 calories

Which food has more nutrients per 500 calories - Oranges or Cooked Tempeh?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 500 kcal: