Comparing Nutrients in 1 kilogram Tamari VS Fried Tofu

Macros Ratio

	Protein	Fat	Carbs
Tamari	64%	1%	35%
Fried Tofu	26%	62%	12%

Macro Nutrients

	Tamari	Fried Tofu	Recommended Dietary Allowance
Energy	20.7% 600kcal	93% 2700kcal	2900kcal per day for Men 19-50 years
Fat	1.03% 1g	208% 202g	97g per day for Men 19-50 years
Saturated Fat	0.34% 0.11g	91% 29g	32g per day for Men 19-50 years
Omega 3	3.13% 0.05g	841% 13.5g	1.6g per day for Men 19-50 years
Omega 6	2.3% 0.39g	591% 100g	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	68% 88.6g	130g per day for Men 19-50 years
Sugars	23.4% 17g	37.5% 27g	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	103% 39g	38g per day for Men 19-50 years
Protein	188% 105g	336% 188g	56g per day for Men 19-50 years

Vitamins

	Tamari	Fried Tofu	Recommended Dietary Allowance
Vitamin A	0% 0μg	1.1% 10μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	49% 0.59mg	142% 1.7mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	117% 1.52mg	38.5% 0.5mg	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	28% 1.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	154% 2mg	76% 0.99mg	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	67.5% 270μg	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	2.67% 0.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	65% 78μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tamari	Fried Tofu	Recommended Dietary Allowance
Calcium	20% 200mg	372% 3720mg	1000mg per day for Men 19-50 years
Copper	150% 1.35mg	442% 3.98mg	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	609% 48.7mg	8mg per day for Men 19-50 years
Magnesium	95% 400mg	143% 600mg	420mg per day for Men 19-50 years
Manganese	217% 5mg	650% 15mg	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	410% 2870mg	700mg per day for Men 19-50 years
Potassium	62.4% 2120mg	43% 1460mg	3400mg per day for Men 19-50 years
Selenium	14.5% 8μg	518% 285μg	55μg per day for Men 19-50 years
Sodium	3724% 55860mg	10.7% 160mg	1500mg per day for Men 19-50 years
Zinc	39% 4.3mg	181% 20mg	11mg per day for Men 19-50 years
Water	18% 660g	13.7% 505g	3700g per day for Men 19-50 years

Nutrient Comparison: Tamari VS Fried Tofu per 1 kg

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

Lets compare vitamin content per 1 kilogram of Tamari vs Fried Tofu:

• 1 kilogram of Tamari has 3 times more Vitamin B2, 39.5 times more Vitamin B3, 2.7 times more Vitamin B5 and 2 times more Vitamin B6 than Fried Tofu.
• While 1 kg of Fried Tofu contains 2.9 times more Vitamin B1, 1.5 times more Vitamin B9 and more Vitamin K than Soy sauce made from soy (tamari).
• 1 kilogram of Tamari have insufficient amounts of Vitamin K
• 1 kilogram of Fried Tofu have insufficient amounts of Vitamin B3
• Both Soy sauce made from soy (tamari) as well as Fried Tofu have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D and Vitamin E in one kilogram.

Comparing minerals per 1 kilogram for Tamari vs Fried Tofu:

• 1 kilogram of Tamari has 1.5 times more Potassium and 349.1 times more Sodium than Fried Tofu.
• While 1 kg of Fried Tofu contains 18.6 times more Calcium, 2.9 times more Copper, 2 times more Iron, 1.5 times more Magnesium, 3 times more Manganese, 2.2 times more Phosphorus, 35.6 times more Selenium and 4.6 times more Zinc than Soy sauce made from soy (tamari).
• 1 kilogram of Tamari lack sufficient amounts of Selenium

Comparison of macro-nutrients per 1 kilogram:

• 1 kg of Fried Tofu contains 4.5 times more Energy, 201.8 times more Fat, 265.3 times more Saturated Fat, 269.2 times more Omega 3, 257.5 times more Omega 6, 1.6 times more Carbohydrate, 1.6 times more Sugars, 4.9 times more Fiber and 1.8 times more Protein than Soy sauce made from soy (tamari).
• 1 kilogram of Tamari provide inadequate amounts of Omega 3 and Omega 6