Comparing Nutrients in 14 ounces Tamari VS Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari)

Macros Ratio

	Protein	Fat	Carbs
Tamari	64%	1%	35%
Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari)	42%	44%	14%

Macro Nutrients

	Tamari	Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari)	Recommended Dietary Allowance
Energy	8.2% 238kcal	10.7% 310kcal	2900kcal per day for Men 19-50 years
Fat	0.41% 0.4g	17% 16.6g	97g per day for Men 19-50 years
Saturated Fat	0.14% 0.044g	9.84% 3.15g	32g per day for Men 19-50 years
Omega 3	1.24% 0.02g	41.4% 0.66g	1.6g per day for Men 19-50 years
Omega 6	0.91% 0.15g	34.3% 5.83g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	17% 22g	8.7% 11.3g	130g per day for Men 19-50 years
Sugars	9.3% 6.75g	3.3% 2.4g	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	9.4% 3.57g	38g per day for Men 19-50 years
Protein	74.5% 41.7g	64% 36g	56g per day for Men 19-50 years

Vitamins

	Tamari	Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari)	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	19.5% 0.23mg	20% 0.24mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	46.4% 0.6mg	19.2% 0.25mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	98% 15.7mg	2.5% 0.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	30% 1.5mg	8.73% 0.44mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	61% 0.79mg	21.7% 0.28mg	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	19% 75.4μg	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	0.88% 0.79mg	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	0.26% 0.04mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	7.94% 9.53μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tamari	Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari)	Recommended Dietary Allowance
Calcium	7.94% 79.4mg	79.8% 798mg	1000mg per day for Men 19-50 years
Copper	59.5% 0.54mg	94% 0.85mg	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	80% 6.4mg	8mg per day for Men 19-50 years
Magnesium	37.8% 159mg	35% 147mg	420mg per day for Men 19-50 years
Manganese	86% 2mg	108% 2.5mg	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	68.6% 480mg	700mg per day for Men 19-50 years
Potassium	24.7% 841mg	17.3% 587mg	3400mg per day for Men 19-50 years
Selenium	5.77% 3.18μg	71.4% 39.3μg	55μg per day for Men 19-50 years
Sodium	1478% 22170mg	3.18% 47.6mg	1500mg per day for Men 19-50 years
Zinc	15.5% 1.7mg	30% 3.3mg	11mg per day for Men 19-50 years
Water	7.08% 262g	8.9% 329g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Tamari vs Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari):

• Soy sauce made from soy (tamari) has 2.4 times more Vitamin B2, 39.1 times more Vitamin B3, 3.4 times more Vitamin B5 and 2.8 times more Vitamin B6 than Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari).
• While Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari) contains more Vitamin K than Soy sauce made from soy (tamari).
• Both Soy sauce made from soy (tamari) and Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari) have similar amounts of Vitamin B1 and Vitamin B9 per 14 oz.
• Both Soy sauce made from soy (tamari) as well as Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari) have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D and Vitamin E in 14 oz.

Comparing minerals per 14 ounces for Tamari vs Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari):

• Soy sauce made from soy (tamari) has 1.5 times more Iron, 1.4 times more Potassium and 465.5 times more Sodium than Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari).
• While Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari) contains 10.1 times more Calcium, 1.6 times more Copper, 1.3 times more Manganese, 12.4 times more Selenium, 1.9 times more Zinc and 1.3 times more Water than Soy sauce made from soy (tamari).
• Both Soy sauce made from soy (tamari) and Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari) have similar amounts of Magnesium and Phosphorus per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Soy sauce made from soy (tamari) has 2 times more Carbohydrate and 2.8 times more Sugars than Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari).
• While Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari) contains 1.3 times more Energy, 41.7 times more Fat, 72.1 times more Saturated Fat, 33.4 times more Omega 3 and 37.7 times more Omega 6 than Soy sauce made from soy (tamari).
• Both Soy sauce made from soy (tamari) and Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari) have similar amounts of Fiber and Protein per 14 oz.
• Both Soy sauce made from soy (tamari) as well as Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari) have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.