Comparing Nutrients in 500 calories Cooked TempehVS Almonds

Weight per 500 calories

Cooked Tempeh

256g

Almonds

86.4g

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

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

Macros Ratio

Protein Fat Carbs

Cooked Tempeh

37%

48%

15%

Almonds

14%

72%

14%

500 kcal ▼

Macro Nutrients

Cooked Tempehvs Almonds

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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30%29g

Fat

44.5%43g

29 gvs43 g

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

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27.2%8.7g

Saturated Fat

10.3%3.3g

8.7 gvs3.3 g

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

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19.2%0.31g

Omega 3

0.16%0.003g

0.31 gvs0.003 g

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

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38%6.46g

Omega 6

62.6%10.6g

6.46 gvs10.6 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%19.5g

Carbohydrate

14.3%18.6g

19.5 gvs18.6 g

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

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9.55%6.92g

Sugars

5.2%3.76g

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

6.92 gvs3.76 g

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

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Fructose

0.13%0.095g

≤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 gvs0.095 g

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

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Glucose

%0.15g

NA gvs0.15 g

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

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Sucrose

%3.4g

NA gvs3.4 g

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

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25%9.5g

Fiber

28.4%10.8g

9.5 gvs10.8 g

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

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91%51g

Protein

32.6%18.3g

51 gvs18.3 g

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

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Vitamins

Cooked Tempehvs Almonds

0%0μg

Vitamin A

0%0μg

RAE, retinol activity equivalents

0 μgvs0 μg

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

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11.5%0.14mg

Vitamin B1

14.8%0.18mg

Thiamine

0.14 mgvs0.18 mg

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

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70.4%0.92mg

Vitamin B2

75.6%0.98mg

Riboflavin

0.92 mgvs0.98 mg

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

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34.2%5.47mg

Vitamin B3

19.5%3.12mg

Niacin, nicotinic acid, niacinamide

5.47 mgvs3.12 mg

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

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23.2%1.16mg

Vitamin B5

8.13%0.41mg

Pantothenic acid

1.16 mgvs0.41 mg

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

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39.3%0.51mg

Vitamin B6

9.1%0.12mg

Pyridoxine

0.51 mgvs0.12 mg

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

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Vitamin B7

164%49.2μg

Biotin

NA μgvs49.2 μg

Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

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13.5%54μg

Vitamin B9

9.5%38μg

Folates and Folic Acid

54 μgvs38 μg

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

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15%0.36μg

Vitamin B12

0%0μg

Cobalamin

0.36 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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6.84%1.03mg

Vitamin E

148%22mg

Tocopherols and Tocotrienols

1.03 mgvs22 mg

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

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41.2%49.5μg

Vitamin K

0%0μg

Phytomenadione or phylloquinone

49.5 μgvs0 μg

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

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Minerals

Cooked Tempehvs Almonds

24.6%246mg

Calcium

23.2%232mg

246 mgvs232 mg

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

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154%1.4mg

Copper

99%0.89mg

1.4 mgvs0.89 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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68.3%5.46mg

Iron

40%3.2mg

5.46 mgvs3.2 mg

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

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47%197mg

Magnesium

55.5%233mg

197 mgvs233 mg

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

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143%3.3mg

Manganese

82%1.9mg

3.3 mgvs1.9 mg

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

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Molybdenum

87%39μg

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

NA μgvs39 μg

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

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93%649mg

Phosphorus

59.3%415mg

649 mgvs415 mg

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

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30.2%1028mg

Potassium

18.6%633mg

1028 mgvs633 mg

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

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0%0μg

Selenium

6.44%3.54μg

0 μgvs3.54 μg

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

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2.4%36mg

Sodium

0.058%0.86mg

36 mgvs0.86 mg

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

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36.6%4.03mg

Zinc

24.5%2.7mg

4.03 mgvs2.7 mg

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

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4.13%153g

Water

0.1%3.8g

153 gvs3.8 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 Cooked Tempeh vs Almonds:

Cooked Tempeh has 1.8 times more Vitamin B3, 2.9 times more Vitamin B5, 4.3 times more Vitamin B6, 1.4 times more Vitamin B9, more Vitamin B12 and more Vitamin K than Almonds.
While Almonds contain 1.3 times more Vitamin B1 and 21.6 times more Vitamin E than Cooked Tempeh.
Both Cooked Tempeh and Almonds have similar amounts of Vitamin B2 per 500 kcal.
Both Cooked Tempeh as well as Almonds have insufficient amounts of Vitamin A, Vitamin C and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Cooked Tempeh vs Almonds:

Cooked Tempeh has 1.6 times more Copper, 1.7 times more Iron, 1.8 times more Manganese, 1.6 times more Phosphorus, 1.6 times more Potassium and 1.5 times more Zinc than Almonds.
While Almonds contain more Selenium than Cooked Tempeh.
Both Cooked Tempeh and Almonds have similar amounts of Calcium and Magnesium per 500 kcal.

Comparison of macro-nutrients per 500 calories:

Cooked Tempeh has 2.7 times more Saturated Fat, 118.8 times more Omega 3, 1.8 times more Sugars and 2.8 times more Protein than Almonds.
While Almonds contain 1.5 times more Fat and 1.6 times more Omega 6 than Cooked Tempeh.
Both Cooked Tempeh and Almonds have similar amounts of Energy, Carbohydrate and Fiber per 500 kcal.
Both Cooked Tempeh as well as Almonds have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.

Compare more foods per 500 kcal:

Cooked TempehVS Vitasoy USA, Nasoya Lite Firm TofuAlmondsVS Vitasoy USA, Nasoya Lite Firm TofuCooked TempehVS Blanched AlmondsAlmondsVS Blanched Almonds

Compare Foods

Comparing Nutrients in 500 calories Cooked TempehVS Almonds

Weight per 500 calories

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

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 500 kcal: