Comparing Nutrients in 300 calories Tamari VS Koyadofu

Weight per 300 calories

• Tamari: 500g
• Koyadofu: 63g

Dried-frozen Tofu has 8 times more energy per unit of mass than Soy sauce made from soy (tamari), which is very high in comparison to other foods. Tamari having low energy density.

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

Macros Ratio

	Protein	Fat	Carbs
Tamari	64%	1%	35%
Koyadofu	40%	52%	8%

Macro Nutrients

	Tamari	Koyadofu	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	0.52% 0.5g	19.7% 19g	97g per day for Men 19-50 years
Saturated Fat	0.17% 0.055g	8.62% 2.76g	32g per day for Men 19-50 years
Omega 3	1.56% 0.025g	79.6% 1.27g	1.6g per day for Men 19-50 years
Omega 6	1.15% 0.2g	56% 9.5g	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	4.85% 6.3g	130g per day for Men 19-50 years
Sugars	11.7% 8.5g	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	10.5% 4g	12% 4.53g	38g per day for Men 19-50 years
Protein	94% 52.6g	59% 33g	56g per day for Men 19-50 years

Vitamins

	Tamari	Koyadofu	Recommended Dietary Allowance
Vitamin A	0% 0μg	1.8% 16.4μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	24.6% 0.3mg	26% 0.31mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	58.5% 0.76mg	15.3% 0.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	123% 19.8mg	4.67% 0.75mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	37.6% 1.88mg	5.22% 0.26mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	77% 1mg	14% 0.18mg	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	14.5% 58μg	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	0.49% 0.44mg	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	Koyadofu	Recommended Dietary Allowance
Calcium	10% 100mg	23% 229mg	1000mg per day for Men 19-50 years
Copper	75% 0.68mg	82.4% 0.74mg	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	76.5% 6.1mg	8mg per day for Men 19-50 years
Magnesium	47.6% 200mg	8.83% 37mg	420mg per day for Men 19-50 years
Manganese	108% 2.5mg	101% 2.32mg	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	43.4% 304mg	700mg per day for Men 19-50 years
Potassium	31% 1060mg	0.37% 12.6mg	3400mg per day for Men 19-50 years
Selenium	7.27% 4μg	62% 34μg	55μg per day for Men 19-50 years
Sodium	1862% 27930mg	0.25% 3.77mg	1500mg per day for Men 19-50 years
Zinc	19.5% 2.15mg	28% 3.1mg	11mg per day for Men 19-50 years
Water	8.9% 330g	0.098% 3.64g	3700g per day for Men 19-50 years

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

• Soy sauce made from soy (tamari) has 3.8 times more Vitamin B2, 26.4 times more Vitamin B3, 7.2 times more Vitamin B5, 5.6 times more Vitamin B6 and 1.6 times more Vitamin B9 than Dried-frozen Tofu.
• Both Soy sauce made from soy (tamari) and Dried-frozen Tofu have similar amounts of Vitamin B1 per 300 kcal.
• Both Soy sauce made from soy (tamari) as well as Dried-frozen Tofu have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Tamari vs Koyadofu:

• Soy sauce made from soy (tamari) has 1.9 times more Iron, 5.4 times more Magnesium, 2.1 times more Phosphorus, 84.3 times more Potassium, 7401.5 times more Sodium and 90.8 times more Water than Dried-frozen Tofu.
• While Dried-frozen Tofu contains 2.3 times more Calcium, 8.5 times more Selenium and 1.4 times more Zinc than Soy sauce made from soy (tamari).
• Both Soy sauce made from soy (tamari) and Dried-frozen Tofu have similar amounts of Copper and Manganese per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Soy sauce made from soy (tamari) has 4.4 times more Carbohydrate and 1.6 times more Protein than Dried-frozen Tofu.
• While Dried-frozen Tofu contains 38.2 times more Fat, 50.2 times more Saturated Fat, 50.9 times more Omega 3 and 48.7 times more Omega 6 than Soy sauce made from soy (tamari).
• Both Soy sauce made from soy (tamari) and Dried-frozen Tofu have similar amounts of Energy and Fiber per 300 kcal.
• Both Soy sauce made from soy (tamari) as well as Dried-frozen Tofu have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.