Comparing Nutrients in 500 calories TempehVS Soy Flour

Weight per 500 calories

Tempeh

260g

Soy Flour

115g

Raw Full-fat Soy Flour has 2.3 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 Soy Flour?

Macros Ratio

Protein Fat Carbs

Tempeh

39%

47%

14%

Soy Flour

33%

40%

27%

500 kcal ▼

Macro Nutrients

Tempehvs Soy Flour

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

24.5%23.8g

28 gvs23.8 g

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

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20.7%6.6g

Saturated Fat

10.8%3.44g

6.6 gvs3.44 g

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

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40.4%0.65g

Omega 3

99%1.6g

0.65 gvs1.6 g

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

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62%10.6g

Omega 6

69.7%12g

10.6 gvs12 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

28.3%36.8g

20 gvs36.8 g

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

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9.7%7.03g

Sugars

12%8.64g

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

7.03 gvs8.64 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

29%11g

9.64 gvs11 g

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

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94%53g

Protein

77.8%43.6g

53 gvs43.6 g

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

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Vitamins

Tempehvs Soy Flour

0%0μg

Vitamin A

0.77%6.9μg

RAE, retinol activity equivalents

0 μgvs6.9 μg

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

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17%0.2mg

Vitamin B1

55.8%0.67mg

Thiamine

0.2 mgvs0.67 mg

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

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71.7%0.93mg

Vitamin B2

103%1.34mg

Riboflavin

0.93 mgvs1.34 mg

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

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43%6.88mg

Vitamin B3

31%4.98mg

Niacin, nicotinic acid, niacinamide

6.88 mgvs4.98 mg

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

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14.5%0.72mg

Vitamin B5

36.6%1.83mg

Pantothenic acid

0.72 mgvs1.83 mg

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

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43%0.56mg

Vitamin B6

41%0.53mg

Pyridoxine

0.56 mgvs0.53 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

99%397μg

Folates and Folic Acid

62.5 μgvs397 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

0%0mg

Ascorbic acid

0 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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6.94%1.04mg

Vitamin E

15%2.25mg

Tocopherols and Tocotrienols

1.04 mgvs2.25 mg

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

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42%50.3μg

Vitamin K

67.2%80.6μg

Phytomenadione or phylloquinone

50.3 μgvs80.6 μg

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

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Minerals

Tempehvs Soy Flour

29%289mg

Calcium

23.7%237mg

289 mgvs237 mg

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

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162%1.46mg

Copper

374%3.36mg

1.46 mgvs3.36 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

92%7.34mg

7.03 mgvs7.34 mg

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

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50.2%211mg

Magnesium

118%494mg

211 mgvs494 mg

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

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147%3.4mg

Manganese

114%2.62mg

3.4 mgvs2.62 mg

Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

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Molybdenum

804%362μg

Molybdenum is an essential trace element that is naturally present in many foods [RDA]

NA μgvs362 μg

Recommended Dietary Allowance is 45μg per day for Men 19-50 years .

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99%693mg

Phosphorus

81.3%569mg

693 mgvs569 mg

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

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31.6%1073mg

Potassium

85.2%2897mg

1073 mgvs2897 mg

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

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0%0μg

Selenium

15.7%8.64μg

0 μgvs8.64 μg

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

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1.56%23.4mg

Sodium

1%15mg

23.4 mgvs15 mg

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

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27%2.97mg

Zinc

41%4.5mg

2.97 mgvs4.5 mg

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

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4.2%155g

Water

0.16%5.94g

155 gvs5.94 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 Soy Flour:

Tempeh has 1.4 times more Vitamin B3 and more Vitamin B12 than Raw Full-fat Soy Flour.
While Raw Full-fat Soy Flour contains 3.3 times more Vitamin B1, 1.4 times more Vitamin B2, 2.5 times more Vitamin B5, 6.4 times more Vitamin B9, 2.2 times more Vitamin E and 1.6 times more Vitamin K than Tempeh.
Both Tempeh and Raw Full-fat Soy Flour have similar amounts of Vitamin B6 per 500 kcal.
Both Tempeh as well as Raw Full-fat Soy Flour have insufficient amounts of Vitamin A, Vitamin C and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Tempeh vs Soy Flour:

Tempeh has 1.2 times more Calcium, 1.3 times more Manganese and 1.2 times more Phosphorus than Raw Full-fat Soy Flour.
While Raw Full-fat Soy Flour contains 2.3 times more Copper, 2.3 times more Magnesium, 2.7 times more Potassium, more Selenium and 1.5 times more Zinc than Tempeh.
Both Tempeh and Raw Full-fat Soy Flour have similar amounts of Iron per 500 kcal.

Comparison of macro-nutrients per 500 calories:

Tempeh has 1.9 times more Saturated Fat and 1.2 times more Protein than Raw Full-fat Soy Flour.
While Raw Full-fat Soy Flour contains 2.5 times more Omega 3 and 1.8 times more Carbohydrate than Tempeh.
Both Tempeh and Raw Full-fat Soy Flour have similar amounts of Energy, Fat, Omega 6, Sugars and Fiber per 500 kcal.
Both Tempeh as well as Raw Full-fat Soy Flour have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.

Compare more foods per 500 kcal:

TempehVS Roasted Soy FlourSoy FlourVS Roasted Soy Flour

Compare Foods

Comparing Nutrients in 500 calories TempehVS Soy Flour

Weight per 500 calories

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

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 500 kcal: