Comparing Nutrients in 500 calories TempehVS Oranges

Weight per 500 calories

Tempeh

260g

Oranges

1064g

Tempeh has 4.1 times more energy per 100g than Oranges. It has above average energy density when compared to other foods. Raw Oranges having low energy density.

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

Macros Ratio

Protein Fat Carbs

Tempeh

39%

47%

14%

Oranges

91%

500 kcal ▼

Macro Nutrients

Tempehvs Oranges

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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29%28g

Fat

1.3%1.28g

28 gvs1.28 g

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

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20.7%6.6g

Saturated Fat

0.5%0.16g

6.6 gvs0.16 g

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

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40.4%0.65g

Omega 3

4.65%0.074g

0.65 gvs0.074 g

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

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62%10.6g

Omega 6

1.13%0.19g

10.6 gvs0.19 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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15.3%20g

Carbohydrate

96%125g

20 gvs125 g

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

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9.7%7.03g

Sugars

137%99g

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

7.03 gvs99 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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25.4%9.64g

Fiber

67%25.5g

9.64 gvs25.5 g

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

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94%53g

Protein

18%10g

53 gvs10 g

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

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Vitamins

Tempehvs Oranges

0%0μg

Vitamin A

13%117μg

RAE, retinol activity equivalents

0 μgvs117 μg

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

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17%0.2mg

Vitamin B1

77%0.93mg

Thiamine

0.2 mgvs0.93 mg

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

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71.7%0.93mg

Vitamin B2

32.7%0.43mg

Riboflavin

0.93 mgvs0.43 mg

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

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43%6.88mg

Vitamin B3

18.8%3mg

Niacin, nicotinic acid, niacinamide

6.88 mgvs3 mg

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

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14.5%0.72mg

Vitamin B5

53%2.66mg

Pantothenic acid

0.72 mgvs2.66 mg

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

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43%0.56mg

Vitamin B6

49%0.64mg

Pyridoxine

0.56 mgvs0.64 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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15.6%62.5μg

Vitamin B9

79.8%319μg

Folates and Folic Acid

62.5 μgvs319 μg

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

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8.7%0.21μg

Vitamin B12

0%0μg

Cobalamin

0.21 μgvs0 μg

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

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0%0mg

Vitamin C

629%566mg

Ascorbic acid

0 mgvs566 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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6.94%1.04mg

Vitamin E

12.8%1.9mg

Tocopherols and Tocotrienols

1.04 mgvs1.9 mg

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

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42%50.3μg

Vitamin K

0%0μg

Phytomenadione or phylloquinone

50.3 μgvs0 μg

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

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Minerals

Tempehvs Oranges

29%289mg

Calcium

42.6%426mg

289 mgvs426 mg

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

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162%1.46mg

Copper

53%0.48mg

1.46 mgvs0.48 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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88%7.03mg

Iron

13.3%1.06mg

7.03 mgvs1.06 mg

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

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50.2%211mg

Magnesium

25.3%106mg

211 mgvs106 mg

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

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147%3.4mg

Manganese

11.6%0.27mg

3.4 mgvs0.27 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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99%693mg

Phosphorus

21.3%149mg

693 mgvs149 mg

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

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31.6%1073mg

Potassium

56.6%1926mg

1073 mgvs1926 mg

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

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0%0μg

Selenium

9.67%5.3μg

0 μgvs5.3 μg

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

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1.56%23.4mg

Sodium

0%0mg

23.4 mgvs0 mg

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

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27%2.97mg

Zinc

6.77%0.74mg

2.97 mgvs0.74 mg

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

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4.2%155g

Water

25%923g

155 gvs923 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 Tempeh vs Oranges:

Tempeh has 2.2 times more Vitamin B2, 2.3 times more Vitamin B3, more Vitamin B12 and more Vitamin K than Raw Oranges.
While Raw Oranges contain more Vitamin A, 4.6 times more Vitamin B1, 3.7 times more Vitamin B5, 5.1 times more Vitamin B9, more Vitamin C and 1.8 times more Vitamin E than Tempeh.
Both Tempeh and Raw Oranges have similar amounts of Vitamin B6 per 500 kcal.
Both Tempeh as well as Raw Oranges have insufficient amounts of Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Tempeh vs Oranges:

Tempeh has 3 times more Copper, 6.6 times more Iron, 2 times more Magnesium, 12.7 times more Manganese, 4.7 times more Phosphorus and 4 times more Zinc than Raw Oranges.
While Raw Oranges contain 1.5 times more Calcium, 1.8 times more Potassium, more Selenium and 5.9 times more Water than Tempeh.

Comparison of macro-nutrients per 500 calories:

Tempeh has 22 times more Fat, 41.4 times more Saturated Fat, 8.7 times more Omega 3, 55.1 times more Omega 6 and 5.3 times more Protein than Raw Oranges.
While Raw Oranges contain 6.3 times more Carbohydrate, 14.1 times more Sugars and 2.6 times more Fiber than Tempeh.
Both Tempeh and Raw Oranges have similar amounts of Energy per 500 kcal.
Both Tempeh as well as Raw Oranges have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.

Compare more foods per 500 kcal:

TempehVS Soy FlourOrangesVS Soy FlourTempehVS Valencia OrangesOrangesVS Valencia Oranges

Compare Foods

Comparing Nutrients in 500 calories TempehVS Oranges

Weight per 500 calories

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

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 500 kcal: