Comparing Nutrients in 1 kilogram Broccoli VS Tamari

Macros Ratio

	Protein	Fat	Carbs
Broccoli	27%	8%	65%
Tamari	64%	1%	35%

Macro Nutrients

	Broccoli	Tamari	Recommended Dietary Allowance
Energy	11.7% 340kcal	20.7% 600kcal	2900kcal per day for Men 19-50 years
Fat	3.8% 3.7g	1.03% 1g	97g per day for Men 19-50 years
Saturated Fat	3.56% 1.14g	0.34% 0.11g	32g per day for Men 19-50 years
Omega 3	39.4% 0.63g	3.13% 0.05g	1.6g per day for Men 19-50 years
Omega 6	2.9% 0.49g	2.3% 0.39g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	51% 66.4g	43% 55.7g	130g per day for Men 19-50 years
Sugars	23.4% 17g	23.4% 17g	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	9.38% 6.8g	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	% 4.9g	NA	g per day for Men 19-50 years
Sucrose	% 1g	NA	g per day for Men 19-50 years
Fiber	68.4% 26g	21% 8g	38g per day for Men 19-50 years
Protein	50.4% 28g	188% 105g	56g per day for Men 19-50 years

Vitamins

	Broccoli	Tamari	Recommended Dietary Allowance
Vitamin A	34.4% 310μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	59% 0.71mg	49% 0.59mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	90% 1.17mg	117% 1.52mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	40% 6.4mg	247% 39.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	115% 5.73mg	75.2% 3.76mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	135% 1.75mg	154% 2mg	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	158% 630μg	45% 180μg	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	991% 892mg	0% 0mg	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	52% 7.8mg	0% 0mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	847% 1016μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Broccoli	Tamari	Recommended Dietary Allowance
Calcium	47% 470mg	20% 200mg	1000mg per day for Men 19-50 years
Copper	54.4% 0.49mg	150% 1.35mg	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	91% 7.3mg	298% 24mg	8mg per day for Men 19-50 years
Magnesium	50% 210mg	95% 400mg	420mg per day for Men 19-50 years
Manganese	91% 2.1mg	217% 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	94% 660mg	186% 1300mg	700mg per day for Men 19-50 years
Potassium	93% 3160mg	62.4% 2120mg	3400mg per day for Men 19-50 years
Selenium	45.5% 25μg	14.5% 8μg	55μg per day for Men 19-50 years
Sodium	22% 330mg	3724% 55860mg	1500mg per day for Men 19-50 years
Zinc	37.3% 4.1mg	39% 4.3mg	11mg per day for Men 19-50 years
Water	24% 893g	18% 660g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Broccoli vs Tamari:

• Raw Broccoli has more Vitamin A, 1.2 times more Vitamin B1, 1.5 times more Vitamin B5, 3.5 times more Vitamin B9, more Vitamin C, more Vitamin E and more Vitamin K than Soy sauce made from soy (tamari).
• While Soy sauce made from soy (tamari) contains 1.3 times more Vitamin B2 and 6.2 times more Vitamin B3 than Raw Broccoli.
• Both Raw Broccoli and Soy sauce made from soy (tamari) have similar amounts of Vitamin B6 per 1 kg.
• Both Raw Broccoli as well as Soy sauce made from soy (tamari) have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Broccoli vs Tamari:

• Raw Broccoli has 2.4 times more Calcium, 1.5 times more Potassium, 3.1 times more Selenium and 1.4 times more Water than Soy sauce made from soy (tamari).
• While Soy sauce made from soy (tamari) contains 2.8 times more Copper, 3.3 times more Iron, 1.9 times more Magnesium, 2.4 times more Manganese, 2 times more Phosphorus and 169.3 times more Sodium than Raw Broccoli.
• Both Raw Broccoli and Soy sauce made from soy (tamari) have similar amounts of Zinc per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Raw Broccoli has 12.6 times more Omega 3 and 3.3 times more Fiber than Soy sauce made from soy (tamari).
• While Soy sauce made from soy (tamari) contains 1.8 times more Energy and 3.7 times more Protein than Raw Broccoli.
• Both Raw Broccoli and Soy sauce made from soy (tamari) have similar amounts of Carbohydrate and Sugars per 1 kg.
• Both Raw Broccoli as well as Soy sauce made from soy (tamari) have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 1 kg.