Comparing Nutrients in 500 calories TempehVS Sunflower Seeds

Weight per 500 calories

Tempeh

260g

Sunflower Seeds

85.6g

Dried Sunflower Seed Kernels have 3 times more energy per unit of mass than Tempeh, which is very high in comparison to other foods. Tempeh having above average energy density.

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

Macros Ratio

Protein Fat Carbs

Tempeh

39%

47%

14%

Sunflower Seeds

13%

74%

13%

500 kcal ▼

Macro Nutrients

Tempehvs Sunflower Seeds

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

45.4%44g

28 gvs44 g

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

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20.7%6.6g

Saturated Fat

12%3.8g

6.6 gvs3.8 g

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

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40.4%0.65g

Omega 3

3.2%0.051g

0.65 gvs0.051 g

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

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62%10.6g

Omega 6

116%19.7g

10.6 gvs19.7 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

13%17g

20 gvs17 g

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

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9.7%7.03g

Sugars

3.1%2.24g

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

7.03 gvs2.24 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

%2.14g

NA gvs2.14 g

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

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25.4%9.64g

Fiber

19.4%7.36g

9.64 gvs7.36 g

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

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94%53g

Protein

31.8%17.8g

53 gvs17.8 g

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

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Vitamins

Tempehvs Sunflower Seeds

0%0μg

Vitamin A

0.29%2.57μg

RAE, retinol activity equivalents

0 μgvs2.57 μg

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

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17%0.2mg

Vitamin B1

106%1.27mg

Thiamine

0.2 mgvs1.27 mg

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

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71.7%0.93mg

Vitamin B2

23.4%0.3mg

Riboflavin

0.93 mgvs0.3 mg

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

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43%6.88mg

Vitamin B3

44.6%7.14mg

Niacin, nicotinic acid, niacinamide

6.88 mgvs7.14 mg

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

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14.5%0.72mg

Vitamin B5

19.3%0.97mg

Pantothenic acid

0.72 mgvs0.97 mg

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

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43%0.56mg

Vitamin B6

88.6%1.15mg

Pyridoxine

0.56 mgvs1.15 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

48.6%194μg

Folates and Folic Acid

62.5 μgvs194 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

1.33%1.2mg

Ascorbic acid

0 mgvs1.2 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

201%30mg

Tocopherols and Tocotrienols

1.04 mgvs30 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 Sunflower Seeds

29%289mg

Calcium

6.68%66.8mg

289 mgvs66.8 mg

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

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162%1.46mg

Copper

171%1.54mg

1.46 mgvs1.54 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

56%4.5mg

7.03 mgvs4.5 mg

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

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50.2%211mg

Magnesium

66.3%278mg

211 mgvs278 mg

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

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147%3.4mg

Manganese

72.6%1.67mg

3.4 mgvs1.67 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

80.7%565mg

693 mgvs565 mg

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

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31.6%1073mg

Potassium

16.2%552mg

1073 mgvs552 mg

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

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0%0μg

Selenium

82.5%45.4μg

0 μgvs45.4 μg

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

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1.56%23.4mg

Sodium

0.51%7.7mg

23.4 mgvs7.7 mg

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

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27%2.97mg

Zinc

39%4.3mg

2.97 mgvs4.3 mg

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

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4.2%155g

Water

0.11%4.05g

155 gvs4.05 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 Sunflower Seeds:

Tempeh has 3.1 times more Vitamin B2, more Vitamin B12 and more Vitamin K than Dried Sunflower Seed Kernels.
While Dried Sunflower Seed Kernels contain 6.2 times more Vitamin B1, 1.3 times more Vitamin B5, 2.1 times more Vitamin B6, 3.1 times more Vitamin B9 and 28.9 times more Vitamin E than Tempeh.
Both Tempeh and Dried Sunflower Seed Kernels have similar amounts of Vitamin B3 per 500 kcal.
Both Tempeh as well as Dried Sunflower Seed Kernels have insufficient amounts of Vitamin A, Vitamin C and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Tempeh vs Sunflower Seeds:

Tempeh has 4.3 times more Calcium, 1.6 times more Iron, 2 times more Manganese, 1.2 times more Phosphorus and 1.9 times more Potassium than Dried Sunflower Seed Kernels.
While Dried Sunflower Seed Kernels contain 1.3 times more Magnesium, more Selenium and 1.4 times more Zinc than Tempeh.
Both Tempeh and Dried Sunflower Seed Kernels have similar amounts of Copper per 500 kcal.

Comparison of macro-nutrients per 500 calories:

Tempeh has 1.7 times more Saturated Fat, 12.6 times more Omega 3, 3.1 times more Sugars, 1.3 times more Fiber and 3 times more Protein than Dried Sunflower Seed Kernels.
While Dried Sunflower Seed Kernels contain 1.6 times more Fat and 1.9 times more Omega 6 than Tempeh.
Both Tempeh and Dried Sunflower Seed Kernels have similar amounts of Energy and Carbohydrate per 500 kcal.
Both Tempeh as well as Dried Sunflower Seed Kernels have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.

Compare more foods per 500 kcal:

TempehVS Soy FlourSunflower SeedsVS Soy FlourTempehVS Roasted Sunflower SeedsSunflower SeedsVS Roasted Sunflower Seeds

Compare Foods

Comparing Nutrients in 500 calories TempehVS Sunflower Seeds

Weight per 500 calories

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

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 500 kcal: