Comparing Nutrients in 500 calories Tamari VS Okara

Weight per 500 calories

• Tamari: 833g
• Okara: 658g

Okara has 1.3 times more energy per unit of mass than Soy sauce made from soy (tamari), which is average in comparison to other foods. Tamari having low energy density.

Discover which food has more nutrients per 500 calories - Tamari or Okara?

Macros Ratio

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

Macro Nutrients

	Tamari	Okara	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	0.86% 0.83g	11.7% 11.4g	97g per day for Men 19-50 years
Saturated Fat	0.29% 0.092g	3.97% 1.27g	32g per day for Men 19-50 years
Omega 3	2.6% 0.042g	36.6% 0.59g	1.6g per day for Men 19-50 years
Omega 6	1.9% 0.33g	25.8% 4.4g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	35.7% 46.4g	62% 80.5g	130g per day for Men 19-50 years
Sugars	19.5% 14g	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	17.5% 6.67g	NA	38g per day for Men 19-50 years
Protein	156% 87.6g	41.4% 23g	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	41% 0.49mg	11% 0.13mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	97% 1.27mg	10% 0.13mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	206% 33mg	4.1% 0.66mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	62.7% 3.13mg	11.6% 0.58mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	128% 1.67mg	58% 0.76mg	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	37.5% 150μg	42.8% 171μg	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	16.7% 167mg	52.6% 526mg	1000mg per day for Men 19-50 years
Copper	125% 1.13mg	146% 1.3mg	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	248% 20mg	107% 8.55mg	8mg per day for Men 19-50 years
Magnesium	79.4% 333mg	40.7% 171mg	420mg per day for Men 19-50 years
Manganese	181% 4.16mg	116% 2.66mg	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	155% 1083mg	56.4% 395mg	700mg per day for Men 19-50 years
Potassium	52% 1767mg	41.2% 1401mg	3400mg per day for Men 19-50 years
Selenium	12% 6.67μg	127% 69.7μg	55μg per day for Men 19-50 years
Sodium	3103% 46550mg	3.95% 59.2mg	1500mg per day for Men 19-50 years
Zinc	32.6% 3.6mg	33.5% 3.7mg	11mg per day for Men 19-50 years
Water	15% 550g	14.5% 537g	3700g per day for Men 19-50 years

Tamari VS Okara Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Tamari or Okara?

Lets compare vitamin content per 500 calories of Tamari vs Okara:

• 500 calories of Tamari have 3.7 times more Vitamin B1, 9.6 times more Vitamin B2, 50 times more Vitamin B3, 5.4 times more Vitamin B5 and 2.2 times more Vitamin B6 than Okara.
• Both Tamari and Okara provide similar amounts of Vitamin B9 per 500 calories.
• 500 calories of Okara have insufficient amounts of Vitamin B3
• 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 500 calories.

Comparing minerals per 500 calories for Tamari vs Okara:

• 500 calories of Tamari have 2.3 times more Iron, 1.9 times more Magnesium, 1.6 times more Manganese, 2.7 times more Phosphorus, 1.3 times more Potassium and 786.2 times more Sodium than Okara.
• While 500 kcal of Okara contain 3.2 times more Calcium and 10.5 times more Selenium than Soy sauce made from soy (tamari).
• Both Tamari and Okara contain similar levels of Copper, Zinc and Water per 500 calories.

Comparison of macro-nutrients per 500 calories:

• 500 calories of Tamari have 3.8 times more Protein than Okara.
• While 500 kcal of Okara contain 13.7 times more Fat, 14.1 times more Omega 3, 13.5 times more Omega 6 and 1.7 times more Carbohydrate than Soy sauce made from soy (tamari).
• Both Tamari and Okara offer comparable quantities of Energy per 500 calories.
• 500 calories of Tamari provide inadequate amounts of Omega 3 and Omega 6