Comparing Nutrients in 1 kilogram Tamari VS Broccoli

Macros Ratio

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

Macro Nutrients

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

Vitamins

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

Minerals

	Tamari	Broccoli	Recommended Dietary Allowance
Calcium	20% 200mg	47% 470mg	1000mg per day for Men 19-50 years
Copper	150% 1.35mg	54.4% 0.49mg	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	91% 7.3mg	8mg per day for Men 19-50 years
Magnesium	95% 400mg	50% 210mg	420mg per day for Men 19-50 years
Manganese	217% 5mg	91% 2.1mg	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	94% 660mg	700mg per day for Men 19-50 years
Potassium	62.4% 2120mg	93% 3160mg	3400mg per day for Men 19-50 years
Selenium	14.5% 8μg	45.5% 25μg	55μg per day for Men 19-50 years
Sodium	3724% 55860mg	22% 330mg	1500mg per day for Men 19-50 years
Zinc	39% 4.3mg	37.3% 4.1mg	11mg per day for Men 19-50 years
Water	18% 660g	24% 893g	3700g per day for Men 19-50 years

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

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

Comparing minerals per 1 kilogram for Tamari vs Broccoli:

• Soy sauce made from soy (tamari) has 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.
• While Raw Broccoli contains 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).
• Both Soy sauce made from soy (tamari) and Raw Broccoli have similar amounts of Zinc per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

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