Comparing Nutrients in 300 calories Tamari VS Soy sauce made from hydrolyzed vegetable protein

Weight per 300 calories

• Tamari: 500g
• Soy sauce made from hydrolyzed vegetable protein: 500g

Both foods have similar energy densities which is low in comparison to other foods.

Which food has more nutrients per 300 calories - Tamari or Soy sauce made from hydrolyzed vegetable protein?

Macros Ratio

	Protein	Fat	Carbs
Tamari	64%	1%	35%
Soy sauce made from hydrolyzed vegetable protein	44%	7%	49%

Macro Nutrients

	Tamari	Soy sauce made from hydrolyzed vegetable protein	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	0.52% 0.5g	2.63% 2.55g	97g per day for Men 19-50 years
Saturated Fat	0.17% 0.055g	0.63% 0.2g	32g per day for Men 19-50 years
Omega 3	1.56% 0.025g	6.25% 0.1g	1.6g per day for Men 19-50 years
Omega 6	1.15% 0.2g	3.74% 0.64g	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	30% 39.2g	130g per day for Men 19-50 years
Sugars	11.7% 8.5g	8.97% 6.5g	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	0% 0g	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	% 3.5g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	10.5% 4g	6.58% 2.5g	38g per day for Men 19-50 years
Protein	94% 52.6g	62.5% 35g	56g per day for Men 19-50 years

Vitamins

	Tamari	Soy sauce made from hydrolyzed vegetable protein	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	24.6% 0.3mg	17.5% 0.21mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	58.5% 0.76mg	42% 0.55mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	123% 19.8mg	88.4% 14mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	37.6% 1.88mg	27% 1.35mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	77% 1mg	55% 0.72mg	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	22.5% 90μg	16.3% 65μg	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	0% 0mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tamari	Soy sauce made from hydrolyzed vegetable protein	Recommended Dietary Allowance
Calcium	10% 100mg	8.5% 85mg	1000mg per day for Men 19-50 years
Copper	75% 0.68mg	22.8% 0.21mg	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	149% 12mg	20.6% 1.65mg	8mg per day for Men 19-50 years
Magnesium	47.6% 200mg	34.5% 145mg	420mg per day for Men 19-50 years
Manganese	108% 2.5mg	21.7% 0.5mg	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	93% 650mg	67% 470mg	700mg per day for Men 19-50 years
Potassium	31% 1060mg	65.7% 2235mg	3400mg per day for Men 19-50 years
Selenium	7.27% 4μg	7.27% 4μg	55μg per day for Men 19-50 years
Sodium	1862% 27930mg	2273% 34100mg	1500mg per day for Men 19-50 years
Zinc	19.5% 2.15mg	10.5% 1.15mg	11mg per day for Men 19-50 years
Water	8.9% 330g	9.2% 340g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Tamari vs Soy sauce made from hydrolyzed vegetable protein:

• Soy sauce made from soy (tamari) has 1.4 times more Vitamin B1, 1.4 times more Vitamin B2, 1.4 times more Vitamin B3, 1.4 times more Vitamin B5, 1.4 times more Vitamin B6 and 1.4 times more Vitamin B9 than Soy sauce made from hydrolyzed vegetable protein.
• Both Soy sauce made from soy (tamari) as well as Soy sauce made from hydrolyzed vegetable protein have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D, Vitamin E and Vitamin K in 300 kcal.

Comparing minerals per 300 calories for Tamari vs Soy sauce made from hydrolyzed vegetable protein:

• Soy sauce made from soy (tamari) has 3.3 times more Copper, 7.2 times more Iron, 1.4 times more Magnesium, 5 times more Manganese, 1.4 times more Phosphorus and 1.9 times more Zinc than Soy sauce made from hydrolyzed vegetable protein.
• While Soy sauce made from hydrolyzed vegetable protein contains 2.1 times more Potassium than Soy sauce made from soy (tamari).
• Both Soy sauce made from soy (tamari) and Soy sauce made from hydrolyzed vegetable protein have similar amounts of Calcium, Selenium, Sodium and Water per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Soy sauce made from soy (tamari) has 1.3 times more Sugars, 1.6 times more Fiber and 1.5 times more Protein than Soy sauce made from hydrolyzed vegetable protein.
• While Soy sauce made from hydrolyzed vegetable protein contains 4 times more Omega 3, 3.3 times more Omega 6 and 1.4 times more Carbohydrate than Soy sauce made from soy (tamari).
• Both Soy sauce made from soy (tamari) and Soy sauce made from hydrolyzed vegetable protein have similar amounts of Energy per 300 kcal.
• Both Soy sauce made from soy (tamari) as well as Soy sauce made from hydrolyzed vegetable protein have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 300 kcal.