Comparing Nutrients in 14 ounces Tamari VS Baked Potato Skin

Macros Ratio

	Protein	Fat	Carbs
Tamari	64%	1%	35%
Baked Potato Skin	8%	0%	92%

Macro Nutrients

	Tamari	Baked Potato Skin	Recommended Dietary Allowance
Energy	8.2% 238kcal	27% 786kcal	2900kcal per day for Men 19-50 years
Fat	0.41% 0.4g	0.41% 0.4g	97g per day for Men 19-50 years
Saturated Fat	0.14% 0.044g	0.32% 0.1g	32g per day for Men 19-50 years
Omega 3	1.24% 0.02g	2.5% 0.04g	1.6g per day for Men 19-50 years
Omega 6	0.91% 0.15g	0.75% 0.13g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	17% 22g	141% 183g	130g per day for Men 19-50 years
Sugars	9.3% 6.75g	7.66% 5.56g	72.5g per day for Men 19-50 years	Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Fructose	NA	NA	72.5g per day for Men 19-50 years	≤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]
Glucose	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	8.36% 3.18g	82.5% 31.4g	38g per day for Men 19-50 years
Protein	74.5% 41.7g	30.4% 17g	56g per day for Men 19-50 years

Vitamins

	Tamari	Baked Potato Skin	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.44% 3.97μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	19.5% 0.23mg	40.4% 0.48mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	46.4% 0.6mg	32.4% 0.42mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	98% 15.7mg	76% 12mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	30% 1.5mg	68% 3.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	61% 0.79mg	187% 2.44mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	18% 71.4μg	22% 87.3μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	59.5% 53.6mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	0% 0mg	1.06% 0.16mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	5.62% 6.75μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tamari	Baked Potato Skin	Recommended Dietary Allowance
Calcium	7.94% 79.4mg	13.5% 135mg	1000mg per day for Men 19-50 years
Copper	59.5% 0.54mg	360% 3.24mg	0.9mg per day for Men 19-50 years
Fluoride	NA	NA	4000μg per day for Men 19-50 years	Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
Iron	118% 9.45mg	349% 28mg	8mg per day for Men 19-50 years
Magnesium	37.8% 159mg	40.6% 171mg	420mg per day for Men 19-50 years
Manganese	86% 2mg	106% 2.44mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	73.7% 516mg	57.3% 401mg	700mg per day for Men 19-50 years
Potassium	24.7% 841mg	67% 2274mg	3400mg per day for Men 19-50 years
Selenium	5.77% 3.18μg	5.05% 2.78μg	55μg per day for Men 19-50 years
Sodium	1478% 22170mg	5.56% 83.3mg	1500mg per day for Men 19-50 years
Zinc	15.5% 1.7mg	17.7% 1.94mg	11mg per day for Men 19-50 years
Water	7.08% 262g	5.07% 188g	3700g per day for Men 19-50 years

Nutrient Comparison: Tamari VS Baked Potato Skin per 14 oz

Compare the macro and micronutrient content in 14 oz of Tamari versus 14 oz of Baked Potato Skin to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Tamari vs Baked Potato Skin:

• 14 ounces of Tamari have 1.4 times more Vitamin B2 and 1.3 times more Vitamin B3 than Baked Potato Skin.
• While 14 oz of Baked Potato Skin contain 2.1 times more Vitamin B1, 2.3 times more Vitamin B5, 3.1 times more Vitamin B6 and more Vitamin C than Soy sauce made from soy (tamari).
• Both Tamari and Baked Potato Skin provide similar amounts of Vitamin B9 per 14 ounces.
• 14 ounces of Tamari have insufficient amounts of Vitamin C
• Both Soy sauce made from soy (tamari) as well as Baked Potato Skin have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D, Vitamin E and Vitamin K in 14 ounces.

Comparing minerals per 14 ounces for Tamari vs Baked Potato Skin:

• 14 ounces of Tamari have 1.3 times more Phosphorus and 266 times more Sodium than Baked Potato Skin.
• While 14 oz of Baked Potato Skin contain 1.7 times more Calcium, 6.1 times more Copper, 3 times more Iron and 2.7 times more Potassium than Soy sauce made from soy (tamari).
• Both Tamari and Baked Potato Skin contain similar levels of Magnesium, Manganese and Zinc per 14 ounces.
• Both Soy sauce made from soy (tamari) as well as Baked Potato Skin lack sufficient amounts of Selenium in 14 ounces.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Tamari have 1.2 times more Sugars and 2.4 times more Protein than Baked Potato Skin.
• While 14 oz of Baked Potato Skin contain 3.3 times more Energy, 8.3 times more Carbohydrate and 9.9 times more Fiber than Soy sauce made from soy (tamari).
• Both Soy sauce made from soy (tamari) as well as Baked Potato Skin provide inadequate amounts of Omega 3 and Omega 6 in 14 ounces.