Comparing Nutrients in 300 calories Tamari VS Carrots

Weight per 300 calories

• Tamari: 500g
• Carrots: 732g

Tamari has 1.5 times more energy per 100g than Carrots. It has low energy density when compared to other foods. Raw Carrots having low energy density.

Which food has more nutrients per 300 calories - Tamari or Carrots?

Macros Ratio

	Protein	Fat	Carbs
Tamari	64%	1%	35%
Carrots	8%	5%	87%

Macro Nutrients

	Tamari	Carrots	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	0.52% 0.5g	1.8% 1.76g	97g per day for Men 19-50 years
Saturated Fat	0.17% 0.055g	0.73% 0.23g	32g per day for Men 19-50 years
Omega 3	1.56% 0.025g	0.91% 0.015g	1.6g per day for Men 19-50 years
Omega 6	1.15% 0.2g	4.3% 0.73g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	21.4% 28g	54% 70g	130g per day for Men 19-50 years
Sugars	11.7% 8.5g	48% 34.7g	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	5.55% 4.02g	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	% 4.3g	g per day for Men 19-50 years
Sucrose	NA	% 26.3g	g per day for Men 19-50 years
Fiber	10.5% 4g	54% 20.5g	38g per day for Men 19-50 years
Protein	94% 52.6g	12% 6.8g	56g per day for Men 19-50 years

Vitamins

	Tamari	Carrots	Recommended Dietary Allowance
Vitamin A	0% 0μg	679% 6110μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	24.6% 0.3mg	40.2% 0.48mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	58.5% 0.76mg	32.6% 0.42mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	123% 19.8mg	45% 7.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	37.6% 1.88mg	40% 2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	77% 1mg	77.7% 1mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	54% 16.2μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	22.5% 90μg	34.8% 139μg	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	48% 43mg	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	32% 4.83mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	80.5% 97μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tamari	Carrots	Recommended Dietary Allowance
Calcium	10% 100mg	24% 241mg	1000mg per day for Men 19-50 years
Copper	75% 0.68mg	36.6% 0.33mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.59% 23.4μg	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	149% 12mg	27.4% 2.2mg	8mg per day for Men 19-50 years
Magnesium	47.6% 200mg	21% 88mg	420mg per day for Men 19-50 years
Manganese	108% 2.5mg	45.5% 1.05mg	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	93% 650mg	36.6% 256mg	700mg per day for Men 19-50 years
Potassium	31% 1060mg	69% 2341mg	3400mg per day for Men 19-50 years
Selenium	7.27% 4μg	1.33% 0.73μg	55μg per day for Men 19-50 years
Sodium	1862% 27930mg	33.7% 505mg	1500mg per day for Men 19-50 years
Zinc	19.5% 2.15mg	16% 1.76mg	11mg per day for Men 19-50 years
Water	8.9% 330g	17.5% 646g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Tamari vs Carrots:

• Soy sauce made from soy (tamari) has 1.8 times more Vitamin B2 and 2.7 times more Vitamin B3 than Raw Carrots.
• While Raw Carrots contain more Vitamin A, 1.6 times more Vitamin B1, 1.5 times more Vitamin B9, more Vitamin C, more Vitamin E and more Vitamin K than Soy sauce made from soy (tamari).
• Both Soy sauce made from soy (tamari) and Raw Carrots have similar amounts of Vitamin B5 and Vitamin B6 per 300 kcal.
• Both Soy sauce made from soy (tamari) as well as Raw Carrots have insufficient amounts of Vitamin B12 and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Tamari vs Carrots:

• Soy sauce made from soy (tamari) has 2.1 times more Copper, 5.4 times more Iron, 2.3 times more Magnesium, 2.4 times more Manganese, 2.5 times more Phosphorus, 5.5 times more Selenium, 55.3 times more Sodium and 1.2 times more Zinc than Raw Carrots.
• While Raw Carrots contain 2.4 times more Calcium, 2.2 times more Potassium and 2 times more Water than Soy sauce made from soy (tamari).

Comparison of macro-nutrients per 300 calories:

• Soy sauce made from soy (tamari) has 7.7 times more Protein than Raw Carrots.
• While Raw Carrots contain 3.8 times more Omega 6, 2.5 times more Carbohydrate, 4.1 times more Sugars and 5.1 times more Fiber than Soy sauce made from soy (tamari).
• Both Soy sauce made from soy (tamari) and Raw Carrots have similar amounts of Energy per 300 kcal.
• Both Soy sauce made from soy (tamari) as well as Raw Carrots have insufficient amounts of Fat, Omega 3, Cholesterol, Glucose and Sucrose in 300 kcal.