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Comparing Nutrients in 100 grams Boiled Kidney BeansVS Tempeh

Macros Ratio

Protein Fat Carbs

Boiled Kidney Beans
27%
3%
70%
Tempeh
39%
47%
14%
100 g ▼

Macro Nutrients

4.38%127kcal
Energy
6.62%192kcal
127 kcalvs192 kcal
Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

Find Legumes rich in Energy
0.52%0.5g
Fat
11%11g
0.5 gvs11 g
Recommended Dietary Allowance is 97g per day for Men 19-50 years .

Find Legumes rich in Fat
0.23%0.073g
Saturated Fat
7.93%2.54g
0.073 gvs2.54 g
Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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10.6%0.17g
Omega 3
15.5%0.25g
0.17 gvs0.25 g
Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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0.64%0.11g
Omega 6
24%4.05g
0.11 gvs4.05 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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17.5%23g
Carbohydrate
5.88%7.64g
23 gvs7.64 g
Recommended Dietary Allowance is 130g per day for Men 19-50 years .

Find Legumes rich in Carbohydrate
0.44%0.32g
Sugars
3.72%2.7g
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
0.32 gvs2.7 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

Find Legumes rich in Sugars
NA
Fructose
NA
≤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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NA
Glucose
NA
NA gvsNA g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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

Find Legumes rich in Sucrose
17%6.4g
Fiber
9.74%3.7g
6.4 gvs3.7 g
Recommended Dietary Allowance is 38g per day for Men 19-50 years .

Find Legumes rich in Fiber
15.5%8.67g
Protein
36.2%20.3g
8.67 gvs20.3 g
Recommended Dietary Allowance is 56g per day for Men 19-50 years .

Find Legumes rich in Protein Buy premium vegan protein powder

Vitamins

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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13.3%0.16mg
Vitamin B1
6.5%0.078mg
Thiamine
0.16 mgvs0.078 mg
Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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4.46%0.058mg
Vitamin B2
27.5%0.36mg
Riboflavin
0.058 mgvs0.36 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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3.6%0.58mg
Vitamin B3
16.5%2.64mg
Niacin, nicotinic acid, niacinamide
0.58 mgvs2.64 mg
Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

Find Legumes rich in Vitamin B3 Buy Nutritional Yeast naturally rich in vitamin B3
4.4%0.22mg
Vitamin B5
5.56%0.28mg
Pantothenic acid
0.22 mgvs0.28 mg
Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

Find Legumes rich in Vitamin B5 Buy Nutritional Yeast naturally rich in vitamin B5
9.23%0.12mg
Vitamin B6
16.5%0.22mg
Pyridoxine
0.12 mgvs0.22 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

Find Legumes rich in Vitamin B6
NA
Vitamin B7
NA
Biotin
NA μgvsNA μg
Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

Find Legumes rich in Vitamin B7
32.5%130μg
Vitamin B9
6%24μg
Folates and Folic Acid
130 μgvs24 μg
Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

Find Legumes rich in Vitamin B9
0%0μg
Vitamin B12
3.33%0.08μg
Cobalamin
0 μgvs0.08 μg
Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

Find Legumes rich in Vitamin B12 Buy Vegan Vitamin B12
1.33%1.2mg
Vitamin C
0%0mg
Ascorbic acid
1.2 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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0.2%0.03mg
Vitamin E
2.67%0.4mg
Tocopherols and Tocotrienols
0.03 mgvs0.4 mg
Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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7%8.4μg
Vitamin K
16%19.3μg
Phytomenadione or phylloquinone
8.4 μgvs19.3 μg
Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

3.5%35mg
Calcium
11%111mg
35 mgvs111 mg
Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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24%0.22mg
Copper
62.2%0.56mg
0.22 mgvs0.56 mg
Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

Find Legumes rich in Copper
NA
Fluoride
NA
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 .

Find Legumes rich in Fluoride
27.8%2.22mg
Iron
33.8%2.7mg
2.22 mgvs2.7 mg
Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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10%42mg
Magnesium
19.3%81mg
42 mgvs81 mg
Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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18.7%0.43mg
Manganese
56.5%1.3mg
0.43 mgvs1.3 mg
Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

Find Legumes rich in Manganese
NA
Molybdenum
NA
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 .

Find Legumes rich in Molybdenum
19.7%138mg
Phosphorus
38%266mg
138 mgvs266 mg
Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

Find Legumes rich in Phosphorus
12%405mg
Potassium
12%412mg
405 mgvs412 mg
Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

Find Legumes rich in Potassium
2%1.1μg
Selenium
0%0μg
1.1 μgvs0 μg
Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

Find Legumes rich in Selenium
0.067%1mg
Sodium
0.6%9mg
1 mgvs9 mg
Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

Find Legumes rich in Sodium
9.1%1mg
Zinc
10.4%1.14mg
1 mgvs1.14 mg
Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

Find Legumes rich in Zinc
1.8%67g
Water
1.6%59.7g
67 gvs59.7 g
Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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Lets compare vitamin content per 100 grams of Boiled Kidney Beans vs Tempeh:
Comparing minerals per 100 grams for Boiled Kidney Beans vs Tempeh:
Comparison of macro-nutrients per 100 grams:



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