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

Macros Ratio

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

Macro Nutrients

	Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari)	Tamari	Recommended Dietary Allowance
Energy	27% 780kcal	20.7% 600kcal	2900kcal per day for Men 19-50 years
Fat	43% 41.7g	1.03% 1g	97g per day for Men 19-50 years
Saturated Fat	24.8% 7.93g	0.34% 0.11g	32g per day for Men 19-50 years
Omega 3	104% 1.67g	3.13% 0.05g	1.6g per day for Men 19-50 years
Omega 6	86.4% 14.7g	2.3% 0.39g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	22% 28.5g	43% 55.7g	130g per day for Men 19-50 years
Sugars	8.28% 6g	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	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	23.7% 9g	21% 8g	38g per day for Men 19-50 years
Protein	161% 90g	188% 105g	56g per day for Men 19-50 years

Vitamins

	Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari)	Tamari	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	50% 0.6mg	49% 0.59mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	48.5% 0.63mg	117% 1.52mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.3% 1mg	247% 39.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	22% 1.1mg	75.2% 3.76mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	54.6% 0.71mg	154% 2mg	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	47.5% 190μg	45% 180μg	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	2.22% 2mg	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	0.67% 0.1mg	0% 0mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	20% 24μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari)	Tamari	Recommended Dietary Allowance
Calcium	201% 2010mg	20% 200mg	1000mg per day for Men 19-50 years
Copper	237% 2.13mg	150% 1.35mg	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	201% 16mg	298% 24mg	8mg per day for Men 19-50 years
Magnesium	88% 370mg	95% 400mg	420mg per day for Men 19-50 years
Manganese	272% 6.25mg	217% 5mg	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	173% 1210mg	186% 1300mg	700mg per day for Men 19-50 years
Potassium	43.5% 1480mg	62.4% 2120mg	3400mg per day for Men 19-50 years
Selenium	180% 99μg	14.5% 8μg	55μg per day for Men 19-50 years
Sodium	8% 120mg	3724% 55860mg	1500mg per day for Men 19-50 years
Zinc	75.5% 8.3mg	39% 4.3mg	11mg per day for Men 19-50 years
Water	22.4% 829g	18% 660g	3700g per day for Men 19-50 years

Nutrient Comparison: Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari) VS Tamari per 1 kg

Compare the macro and micronutrient content in 1 kg of Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari) versus 1 kg of Tamari to make informed dietary choices. Explore their nutritional differences and benefits.

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

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

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

• 1 kilogram of Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari) has 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 Tamari.
• While 1 kg of Soy sauce made from soy (tamari) contains 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).
• Both Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari) and Tamari contain similar levels of Magnesium and Phosphorus per one kilogram.
• 1 kilogram of Tamari lack sufficient amounts of Selenium

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari) has 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 Tamari.
• While 1 kg of Soy sauce made from soy (tamari) contains 2 times more Carbohydrate and 2.8 times more Sugars than Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari).
• Both Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari) and Tamari offer comparable quantities of Fiber and Protein per one kilogram.
• 1 kilogram of Tamari provide inadequate amounts of Omega 3 and Omega 6