Comparing Nutrients in 1 pound Tamari VS Okara

Macros Ratio

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

Macro Nutrients

	Tamari	Okara	Recommended Dietary Allowance
Energy	9.4% 272kcal	12% 345kcal	2900kcal per day for Men 19-50 years
Fat	0.47% 0.45g	8.1% 7.85g	97g per day for Men 19-50 years
Saturated Fat	0.16% 0.05g	2.74% 0.88g	32g per day for Men 19-50 years
Omega 3	1.4% 0.023g	25.2% 0.4g	1.6g per day for Men 19-50 years
Omega 6	1.04% 0.18g	17.8% 3.02g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	19.4% 25.3g	42.7% 55.5g	130g per day for Men 19-50 years
Sugars	10.6% 7.7g	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	9.55% 3.63g	NA	38g per day for Men 19-50 years
Protein	85% 47.7g	28.5% 16g	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	22.3% 0.27mg	7.56% 0.091mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	53% 0.69mg	6.98% 0.091mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	112% 18mg	2.83% 0.45mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	34% 1.7mg	8% 0.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	69.8% 0.91mg	40% 0.52mg	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	20.4% 81.6μg	29.5% 118μg	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	9.07% 91mg	36.3% 363mg	1000mg per day for Men 19-50 years
Copper	68% 0.61mg	101% 0.91mg	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	135% 10.8mg	73.7% 5.9mg	8mg per day for Men 19-50 years
Magnesium	43% 181mg	28% 118mg	420mg per day for Men 19-50 years
Manganese	98% 2.26mg	79.7% 1.83mg	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	84.2% 590mg	39% 272mg	700mg per day for Men 19-50 years
Potassium	28.3% 962mg	28.4% 966mg	3400mg per day for Men 19-50 years
Selenium	6.6% 3.63μg	87.4% 48μg	55μg per day for Men 19-50 years
Sodium	1689% 25338mg	2.72% 41mg	1500mg per day for Men 19-50 years
Zinc	17.7% 1.95mg	23% 2.54mg	11mg per day for Men 19-50 years
Water	8.1% 299g	10% 370g	3700g per day for Men 19-50 years

Nutrient Comparison: Tamari VS Okara per 1 lb

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

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

• 1 pound 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 lb of Okara contains 1.4 times more Vitamin B9 than Soy sauce made from soy (tamari).
• 1 pound 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 pound.

Comparing minerals per 1 pound for Tamari vs Okara:

• 1 pound 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 lb 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 pound.
• 1 pound of Tamari lack sufficient amounts of Selenium

Comparison of macro-nutrients per 1 pound:

• 1 pound of Tamari has 3 times more Protein than Okara.
• While 1 lb 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 pound of Tamari provide inadequate amounts of Omega 3 and Omega 6