Comparing Nutrients in 500 calories Baked Red PotatoesVS Cooked Tempeh

Weight per 500 calories

Baked Red Potatoes

575g

Cooked Tempeh

256g

Cooked Tempeh has 2.2 times more energy per unit of mass than Baked Whole Red Potatoes, which is above average in comparison to other foods. Baked Red Potatoes having average energy density.

Which food has more nutrients per 500 calories - Baked Red Potatoes or Cooked Tempeh?

Macros Ratio

Protein Fat Carbs

Baked Red Potatoes

10%

88%

Cooked Tempeh

37%

48%

15%

500 kcal ▼

Macro Nutrients

Baked Red Potatoesvs 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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0.89%0.86g

Fat

30%29g

0.86 gvs29 g

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

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0.72%0.23g

Saturated Fat

27.2%8.7g

0.23 gvs8.7 g

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

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5.4%0.086g

Omega 3

19.2%0.31g

0.086 gvs0.31 g

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

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1.66%0.28g

Omega 6

38%6.46g

0.28 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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86.6%113g

Carbohydrate

15%19.5g

113 gvs19.5 g

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

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11.3%8.2g

Sugars

9.55%6.92g

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

8.2 gvs6.92 g

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

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3.5%2.53g

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]

2.53 gvsNA g

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

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%3.16g

Glucose

3.16 gvsNA g

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

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%2.6g

Sucrose

2.6 gvsNA g

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

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27.2%10.3g

Fiber

25%9.5g

10.3 gvs9.5 g

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

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23.6%13.2g

Protein

91%51g

13.2 gvs51 g

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

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Vitamins

Baked Red Potatoesvs Cooked Tempeh

0.64%5.75μg

Vitamin A

0%0μg

RAE, retinol activity equivalents

5.75 μgvs0 μg

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

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34.5%0.41mg

Vitamin B1

11.5%0.14mg

Thiamine

0.41 mgvs0.14 mg

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

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22%0.29mg

Vitamin B2

70.4%0.92mg

Riboflavin

0.29 mgvs0.92 mg

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

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57.3%9.17mg

Vitamin B3

34.2%5.47mg

Niacin, nicotinic acid, niacinamide

9.17 mgvs5.47 mg

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

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39%1.96mg

Vitamin B5

23.2%1.16mg

Pantothenic acid

1.96 mgvs1.16 mg

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

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94%1.2mg

Vitamin B6

39.3%0.51mg

Pyridoxine

1.2 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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38.8%155μg

Vitamin B9

13.5%54μg

Folates and Folic Acid

155 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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80.5%72.4mg

Vitamin C

0%0mg

Ascorbic acid

72.4 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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3.07%0.46mg

Vitamin E

6.84%1.03mg

Tocopherols and Tocotrienols

0.46 mgvs1.03 mg

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

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13.4%16μg

Vitamin K

41.2%49.5μg

Phytomenadione or phylloquinone

16 μgvs49.5 μg

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

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Minerals

Baked Red Potatoesvs Cooked Tempeh

5.17%51.7mg

Calcium

24.6%246mg

51.7 mgvs246 mg

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

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111%1mg

Copper

154%1.4mg

1 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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50.3%4.02mg

Iron

68.3%5.46mg

4.02 mgvs5.46 mg

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

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38.3%161mg

Magnesium

47%197mg

161 mgvs197 mg

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

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43.2%0.99mg

Manganese

143%3.3mg

0.99 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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59%414mg

Phosphorus

93%649mg

414 mgvs649 mg

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

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92%3132mg

Potassium

30.2%1028mg

3132 mgvs1028 mg

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

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Selenium

0%0μg

NA μgvs0 μg

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

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4.6%69mg

Sodium

2.4%36mg

69 mgvs36 mg

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

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21%2.3mg

Zinc

36.6%4.03mg

2.3 mgvs4.03 mg

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

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12%441g

Water

4.13%153g

441 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 Baked Red Potatoes vs Cooked Tempeh:

Baked Whole Red Potatoes have 3 times more Vitamin B1, 1.7 times more Vitamin B3, 1.7 times more Vitamin B5, 2.4 times more Vitamin B6, 2.9 times more Vitamin B9 and more Vitamin C than Cooked Tempeh.
While Cooked Tempeh contains 3.2 times more Vitamin B2, more Vitamin B12, 2.2 times more Vitamin E and 3.1 times more Vitamin K than Baked Whole Red Potatoes.
Both Baked Whole Red Potatoes as well as Cooked Tempeh have insufficient amounts of Vitamin A and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Baked Red Potatoes vs Cooked Tempeh:

Baked Whole Red Potatoes have 3 times more Potassium and 2.9 times more Water than Cooked Tempeh.
While Cooked Tempeh contains 4.8 times more Calcium, 1.4 times more Copper, 1.4 times more Iron, 3.3 times more Manganese, 1.6 times more Phosphorus and 1.8 times more Zinc than Baked Whole Red Potatoes.
Both Baked Whole Red Potatoes and Cooked Tempeh have similar amounts of Magnesium per 500 kcal.

Comparison of macro-nutrients per 500 calories:

Baked Whole Red Potatoes have 5.8 times more Carbohydrate than Cooked Tempeh.
While Cooked Tempeh contains 33.8 times more Fat, 37.9 times more Saturated Fat, 3.6 times more Omega 3, 22.9 times more Omega 6 and 3.9 times more Protein than Baked Whole Red Potatoes.
Both Baked Whole Red Potatoes and Cooked Tempeh have similar amounts of Energy, Sugars and Fiber per 500 kcal.
Both Baked Whole Red Potatoes as well as Cooked Tempeh have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.

Compare more foods per 500 kcal:

Baked Red PotatoesVS Frozen Crinkle Cut French Fried Potatoes with SaltCooked TempehVS Frozen Crinkle Cut French Fried Potatoes with SaltBaked Red PotatoesVS Vitasoy USA, Nasoya Lite Firm TofuCooked TempehVS Vitasoy USA, Nasoya Lite Firm Tofu

Compare Foods

Comparing Nutrients in 500 calories Baked Red PotatoesVS Cooked Tempeh

Weight per 500 calories

Which food has more nutrients per 500 calories - Baked Red Potatoes or Cooked Tempeh?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 500 kcal: