Comparing Nutrients in 1 kilogram Tamari VS Frozen Chopped Broccoli

Macros Ratio

	Protein	Fat	Carbs
Tamari	64%	1%	35%
Frozen Chopped Broccoli	34%	8%	58%

Macro Nutrients

	Tamari	Frozen Chopped Broccoli	Recommended Dietary Allowance
Energy	20.7% 600kcal	8.97% 260kcal	2900kcal per day for Men 19-50 years
Fat	1.03% 1g	3% 2.9g	97g per day for Men 19-50 years
Saturated Fat	0.34% 0.11g	1.38% 0.44g	32g per day for Men 19-50 years
Omega 3	3.13% 0.05g	65.6% 1.05g	1.6g per day for Men 19-50 years
Omega 6	2.3% 0.39g	1.82% 0.31g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	43% 55.7g	36.8% 47.8g	130g per day for Men 19-50 years
Sugars	23.4% 17g	18.6% 13.5g	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	11.4% 8.3g	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	% 7.5g	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	21% 8g	79% 30g	38g per day for Men 19-50 years
Protein	188% 105g	50% 28g	56g per day for Men 19-50 years

Vitamins

	Tamari	Frozen Chopped Broccoli	Recommended Dietary Allowance
Vitamin A	0% 0μg	57.8% 520μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	49% 0.59mg	44% 0.53mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	117% 1.52mg	74% 0.96mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	247% 39.5mg	29.4% 4.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	75.2% 3.76mg	56% 2.8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	154% 2mg	100% 1.3mg	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	45% 180μg	168% 670μg	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	627% 564mg	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	81.3% 12mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	676% 811μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tamari	Frozen Chopped Broccoli	Recommended Dietary Allowance
Calcium	20% 200mg	56% 560mg	1000mg per day for Men 19-50 years
Copper	150% 1.35mg	42.2% 0.38mg	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	298% 24mg	101% 8.1mg	8mg per day for Men 19-50 years
Magnesium	95% 400mg	43% 180mg	420mg per day for Men 19-50 years
Manganese	217% 5mg	128% 2.94mg	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	186% 1300mg	71.4% 500mg	700mg per day for Men 19-50 years
Potassium	62.4% 2120mg	62.4% 2120mg	3400mg per day for Men 19-50 years
Selenium	14.5% 8μg	51% 28μg	55μg per day for Men 19-50 years
Sodium	3724% 55860mg	16% 240mg	1500mg per day for Men 19-50 years
Zinc	39% 4.3mg	43.6% 4.8mg	11mg per day for Men 19-50 years
Water	18% 660g	24.7% 915g	3700g per day for Men 19-50 years

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

• Soy sauce made from soy (tamari) has 1.6 times more Vitamin B2, 8.4 times more Vitamin B3, 1.3 times more Vitamin B5 and 1.5 times more Vitamin B6 than Frozen Chopped Broccoli, Unprepared.
• While Frozen Chopped Broccoli, Unprepared contains more Vitamin A, 3.7 times more Vitamin B9, more Vitamin C, more Vitamin E and more Vitamin K than Soy sauce made from soy (tamari).
• Both Soy sauce made from soy (tamari) and Frozen Chopped Broccoli, Unprepared have similar amounts of Vitamin B1 per 1 kg.
• Both Soy sauce made from soy (tamari) as well as Frozen Chopped Broccoli, Unprepared have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Tamari vs Frozen Chopped Broccoli:

• Soy sauce made from soy (tamari) has 3.6 times more Copper, 2.9 times more Iron, 2.2 times more Magnesium, 1.7 times more Manganese, 2.6 times more Phosphorus and 232.8 times more Sodium than Frozen Chopped Broccoli, Unprepared.
• While Frozen Chopped Broccoli, Unprepared contains 2.8 times more Calcium, 3.5 times more Selenium and 1.4 times more Water than Soy sauce made from soy (tamari).
• Both Soy sauce made from soy (tamari) and Frozen Chopped Broccoli, Unprepared have similar amounts of Potassium and Zinc per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Soy sauce made from soy (tamari) has 2.3 times more Energy, 1.3 times more Sugars and 3.7 times more Protein than Frozen Chopped Broccoli, Unprepared.
• While Frozen Chopped Broccoli, Unprepared contains 21 times more Omega 3 and 3.8 times more Fiber than Soy sauce made from soy (tamari).
• Both Soy sauce made from soy (tamari) and Frozen Chopped Broccoli, Unprepared have similar amounts of Carbohydrate per 1 kg.
• Both Soy sauce made from soy (tamari) as well as Frozen Chopped Broccoli, Unprepared have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 1 kg.