Comparing Nutrients in 1 kilogram Tamari VS Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari)

Macros Ratio

	Protein	Fat	Carbs
Tamari	64%	1%	35%
Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari)	42%	44%	14%

Macro Nutrients

	Tamari	Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari)	Recommended Dietary Allowance
Energy	20.7% 600kcal	27% 780kcal	2900kcal per day for Men 19-50 years
Fat	1.03% 1g	43% 41.7g	97g per day for Men 19-50 years
Saturated Fat	0.34% 0.11g	24.8% 7.93g	32g per day for Men 19-50 years
Omega 3	3.13% 0.05g	104% 1.67g	1.6g per day for Men 19-50 years
Omega 6	2.3% 0.39g	86.4% 14.7g	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	22% 28.5g	130g per day for Men 19-50 years
Sugars	23.4% 17g	8.28% 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	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	23.7% 9g	38g per day for Men 19-50 years
Protein	188% 105g	161% 90g	56g per day for Men 19-50 years

Vitamins

	Tamari	Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari)	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	50% 0.6mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	117% 1.52mg	48.5% 0.63mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	247% 39.5mg	6.3% 1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	75.2% 3.76mg	22% 1.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	154% 2mg	54.6% 0.71mg	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	47.5% 190μg	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	2.22% 2mg	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	0.67% 0.1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	20% 24μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tamari	Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari)	Recommended Dietary Allowance
Calcium	20% 200mg	201% 2010mg	1000mg per day for Men 19-50 years
Copper	150% 1.35mg	237% 2.13mg	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	201% 16mg	8mg per day for Men 19-50 years
Magnesium	95% 400mg	88% 370mg	420mg per day for Men 19-50 years
Manganese	217% 5mg	272% 6.25mg	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	173% 1210mg	700mg per day for Men 19-50 years
Potassium	62.4% 2120mg	43.5% 1480mg	3400mg per day for Men 19-50 years
Selenium	14.5% 8μg	180% 99μg	55μg per day for Men 19-50 years
Sodium	3724% 55860mg	8% 120mg	1500mg per day for Men 19-50 years
Zinc	39% 4.3mg	75.5% 8.3mg	11mg per day for Men 19-50 years
Water	18% 660g	22.4% 829g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Tamari vs Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari):

• Soy sauce made from soy (tamari) has 2.4 times more Vitamin B2, 39.1 times more Vitamin B3, 3.4 times more Vitamin B5 and 2.8 times more Vitamin B6 than Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari).
• While Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari) contains more Vitamin K than Soy sauce made from soy (tamari).
• Both Soy sauce made from soy (tamari) and Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari) have similar amounts of Vitamin B1 and Vitamin B9 per 1 kg.
• Both Soy sauce made from soy (tamari) as well as Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari) have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D and Vitamin E in 1 kg.

Comparing minerals per 1 kilogram for Tamari vs Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari):

• Soy sauce made from soy (tamari) has 1.5 times more Iron, 1.4 times more Potassium and 465.5 times more Sodium than Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari).
• While Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari) contains 10.1 times more Calcium, 1.6 times more Copper, 1.3 times more Manganese, 12.4 times more Selenium, 1.9 times more Zinc and 1.3 times more Water than Soy sauce made from soy (tamari).
• Both Soy sauce made from soy (tamari) and Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari) have similar amounts of Magnesium and Phosphorus per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Soy sauce made from soy (tamari) has 2 times more Carbohydrate and 2.8 times more Sugars than Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari).
• While Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari) contains 1.3 times more Energy, 41.7 times more Fat, 72.1 times more Saturated Fat, 33.4 times more Omega 3 and 37.7 times more Omega 6 than Soy sauce made from soy (tamari).
• Both Soy sauce made from soy (tamari) and Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari) have similar amounts of Fiber and Protein per 1 kg.
• Both Soy sauce made from soy (tamari) as well as Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari) have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.