Comparing Nutrients in 1 kilogram Tamari VS Okara

Macros Ratio

	Protein	Fat	Carbs
Tamari	64%	1%	35%
Okara	18%	20%	62%

Macro Nutrients

	Tamari	Okara	Recommended Dietary Allowance
Energy	20.7% 600kcal	26.2% 760kcal	2900kcal per day for Men 19-50 years
Fat	1.03% 1g	18% 17.3g	97g per day for Men 19-50 years
Saturated Fat	0.34% 0.11g	6.03% 1.93g	32g per day for Men 19-50 years
Omega 3	3.13% 0.05g	55.6% 0.89g	1.6g per day for Men 19-50 years
Omega 6	2.3% 0.39g	39% 6.66g	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	94% 122g	130g per day for Men 19-50 years
Sugars	23.4% 17g	NA	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	21% 8g	NA	38g per day for Men 19-50 years
Protein	188% 105g	63% 35.2g	56g per day for Men 19-50 years

Vitamins

	Tamari	Okara	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	16.7% 0.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	117% 1.52mg	15.4% 0.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	247% 39.5mg	6.25% 1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	75.2% 3.76mg	17.6% 0.88mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	154% 2mg	88.5% 1.15mg	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	65% 260μg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tamari	Okara	Recommended Dietary Allowance
Calcium	20% 200mg	80% 800mg	1000mg per day for Men 19-50 years
Copper	150% 1.35mg	222% 2mg	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	163% 13mg	8mg per day for Men 19-50 years
Magnesium	95% 400mg	62% 260mg	420mg per day for Men 19-50 years
Manganese	217% 5mg	176% 4.04mg	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	85.7% 600mg	700mg per day for Men 19-50 years
Potassium	62.4% 2120mg	62.6% 2130mg	3400mg per day for Men 19-50 years
Selenium	14.5% 8μg	193% 106μg	55μg per day for Men 19-50 years
Sodium	3724% 55860mg	6% 90mg	1500mg per day for Men 19-50 years
Zinc	39% 4.3mg	51% 5.6mg	11mg per day for Men 19-50 years
Water	18% 660g	22% 816g	3700g per day for Men 19-50 years

Nutrient Comparison: Tamari VS Okara per 1 kg

Compare the macro and micronutrient content in 1 kg of Tamari versus 1 kg of Okara to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 1 kilogram of Tamari has 3 times more Vitamin B1, 7.6 times more Vitamin B2, 39.5 times more Vitamin B3, 4.3 times more Vitamin B5 and 1.7 times more Vitamin B6 than Okara.
• While 1 kg of Okara contains 1.4 times more Vitamin B9 than Soy sauce made from soy (tamari).
• 1 kilogram of Okara have insufficient amounts of Vitamin B1, Vitamin B2, Vitamin B3 and Vitamin B5
• Both Soy sauce made from soy (tamari) as well as Okara have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Tamari vs Okara:

• 1 kilogram of Tamari has 1.8 times more Iron, 1.5 times more Magnesium, 1.2 times more Manganese, 2.2 times more Phosphorus and 620.7 times more Sodium than Okara.
• While 1 kg of Okara contains 4 times more Calcium, 1.5 times more Copper, 13.3 times more Selenium and 1.3 times more Zinc than Soy sauce made from soy (tamari).
• Both Tamari and Okara contain similar levels of Potassium per one kilogram.
• 1 kilogram of Tamari lack sufficient amounts of Selenium

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Tamari has 3 times more Protein than Okara.
• While 1 kg of Okara contains 1.3 times more Energy, 17.8 times more Omega 3, 17.1 times more Omega 6 and 2.2 times more Carbohydrate than Soy sauce made from soy (tamari).
• 1 kilogram of Tamari provide inadequate amounts of Omega 3 and Omega 6