Comparing Nutrients in 1 kilogram Tamari VS Roasted Almonds

Macros Ratio

	Protein	Fat	Carbs
Tamari	64%	1%	35%
Roasted Almonds	13%	74%	13%

Macro Nutrients

	Tamari	Roasted Almonds	Recommended Dietary Allowance
Energy	20.7% 600kcal	206% 5980kcal	2900kcal per day for Men 19-50 years
Fat	1.03% 1g	542% 525g	97g per day for Men 19-50 years
Saturated Fat	0.34% 0.11g	128% 41g	32g per day for Men 19-50 years
Omega 3	3.13% 0.05g	6.25% 0.1g	1.6g per day for Men 19-50 years
Omega 6	2.3% 0.39g	761% 129g	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	162% 210g	130g per day for Men 19-50 years
Sugars	23.4% 17g	67% 48.6g	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	0.14% 0.1g	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	% 0.1g	g per day for Men 19-50 years
Sucrose	NA	% 47.5g	g per day for Men 19-50 years
Fiber	21% 8g	287% 109g	38g per day for Men 19-50 years
Protein	188% 105g	374% 210g	56g per day for Men 19-50 years

Vitamins

	Tamari	Roasted Almonds	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	49% 0.59mg	64% 0.77mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	117% 1.52mg	921% 12mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	247% 39.5mg	227% 36.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	75.2% 3.76mg	64.2% 3.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	154% 2mg	105% 1.36mg	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	138% 550μg	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% 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	0% 0mg	1593% 239mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tamari	Roasted Almonds	Recommended Dietary Allowance
Calcium	20% 200mg	268% 2680mg	1000mg per day for Men 19-50 years
Copper	150% 1.35mg	1221% 11mg	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	466% 37.3mg	8mg per day for Men 19-50 years
Magnesium	95% 400mg	664% 2790mg	420mg per day for Men 19-50 years
Manganese	217% 5mg	970% 22.3mg	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	673% 4710mg	700mg per day for Men 19-50 years
Potassium	62.4% 2120mg	210% 7130mg	3400mg per day for Men 19-50 years
Selenium	14.5% 8μg	36.4% 20μg	55μg per day for Men 19-50 years
Sodium	3724% 55860mg	2% 30mg	1500mg per day for Men 19-50 years
Zinc	39% 4.3mg	301% 33mg	11mg per day for Men 19-50 years
Water	18% 660g	0.65% 24g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Tamari vs Roasted Almonds:

• Soy sauce made from soy (tamari) has 1.5 times more Vitamin B6 than Dry Roasted Almonds.
• While Dry Roasted Almonds contain 1.3 times more Vitamin B1, 7.9 times more Vitamin B2, 3.1 times more Vitamin B9 and more Vitamin E than Soy sauce made from soy (tamari).
• Both Soy sauce made from soy (tamari) and Dry Roasted Almonds have similar amounts of Vitamin B3 and Vitamin B5 per 1 kg.
• Both Soy sauce made from soy (tamari) as well as Dry Roasted Almonds have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D and Vitamin K in 1 kg.

Comparing minerals per 1 kilogram for Tamari vs Roasted Almonds:

• Soy sauce made from soy (tamari) has 1862 times more Sodium and 27.4 times more Water than Dry Roasted Almonds.
• While Dry Roasted Almonds contain 13.4 times more Calcium, 8.1 times more Copper, 1.6 times more Iron, 7 times more Magnesium, 4.5 times more Manganese, 3.6 times more Phosphorus, 3.4 times more Potassium, 2.5 times more Selenium and 7.7 times more Zinc than Soy sauce made from soy (tamari).

Comparison of macro-nutrients per 1 kilogram:

• Dry Roasted Almonds contain 10 times more Energy, 525.4 times more Fat, 372 times more Saturated Fat, 331.9 times more Omega 6, 3.8 times more Carbohydrate, 2.9 times more Sugars, 13.6 times more Fiber and 2 times more Protein than Soy sauce made from soy (tamari).
• Both Soy sauce made from soy (tamari) as well as Dry Roasted Almonds have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 1 kg.