Comparing Nutrients in 500 calories Tamari VS Fried Tofu

Weight per 500 calories

• Tamari: 833g
• Fried Tofu: 185g

Fried Tofu has 4.5 times more energy per unit of mass than Soy sauce made from soy (tamari), which is high in comparison to other foods. Tamari having low energy density.

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

Macros Ratio

	Protein	Fat	Carbs
Tamari	64%	1%	35%
Fried Tofu	26%	62%	12%

Macro Nutrients

	Tamari	Fried Tofu	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	0.86% 0.83g	38.5% 37.4g	97g per day for Men 19-50 years
Saturated Fat	0.29% 0.092g	17% 5.4g	32g per day for Men 19-50 years
Omega 3	2.6% 0.042g	156% 2.5g	1.6g per day for Men 19-50 years
Omega 6	1.9% 0.33g	109% 18.6g	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	12.6% 16.4g	130g per day for Men 19-50 years
Sugars	19.5% 14g	6.95% 5.04g	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	19% 7.22g	38g per day for Men 19-50 years
Protein	156% 87.6g	62.2% 35g	56g per day for Men 19-50 years

Vitamins

	Tamari	Fried Tofu	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.21% 1.85μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	41% 0.49mg	26.2% 0.31mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	97% 1.27mg	7.12% 0.093mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	206% 33mg	1.16% 0.19mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	62.7% 3.13mg	5.2% 0.26mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	128% 1.67mg	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	37.5% 150μg	12.5% 50μg	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	0.49% 0.074mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	12% 14.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tamari	Fried Tofu	Recommended Dietary Allowance
Calcium	16.7% 167mg	69% 689mg	1000mg per day for Men 19-50 years
Copper	125% 1.13mg	82% 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	248% 20mg	113% 9mg	8mg per day for Men 19-50 years
Magnesium	79.4% 333mg	26.5% 111mg	420mg per day for Men 19-50 years
Manganese	181% 4.16mg	120% 2.77mg	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	76% 531mg	700mg per day for Men 19-50 years
Potassium	52% 1767mg	7.95% 270mg	3400mg per day for Men 19-50 years
Selenium	12% 6.67μg	96% 52.8μg	55μg per day for Men 19-50 years
Sodium	3103% 46550mg	1.98% 29.6mg	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	2.53% 94g	3700g per day for Men 19-50 years

Tamari VS Fried Tofu Nutrients Per 500 Kcal

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

Lets compare vitamin content per 500 calories of Tamari vs Fried Tofu:

• 500 calories of Tamari have 1.6 times more Vitamin B1, 13.7 times more Vitamin B2, 177.8 times more Vitamin B3, 12.1 times more Vitamin B5, 9.1 times more Vitamin B6 and 3 times more Vitamin B9 than Fried Tofu.
• While 500 kcal of Fried Tofu contain more Vitamin K than Soy sauce made from soy (tamari).
• 500 calories of Tamari have insufficient amounts of Vitamin K
• 500 calories of Fried Tofu have insufficient amounts of Vitamin B2, Vitamin B3 and Vitamin B5
• Both Soy sauce made from soy (tamari) as well as Fried Tofu have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D and Vitamin E in 500 calories.

Comparing minerals per 500 calories for Tamari vs Fried Tofu:

• 500 calories of Tamari have 1.5 times more Copper, 2.2 times more Iron, 3 times more Magnesium, 1.5 times more Manganese, 2 times more Phosphorus, 6.5 times more Potassium, 1571.1 times more Sodium and 5.9 times more Water than Fried Tofu.
• While 500 kcal of Fried Tofu contain 4.1 times more Calcium and 7.9 times more Selenium than Soy sauce made from soy (tamari).
• Both Tamari and Fried Tofu contain similar levels of Zinc per 500 calories.
• 500 calories of Fried Tofu lack sufficient amounts of Potassium

Comparison of macro-nutrients per 500 calories:

• 500 calories of Tamari have 2.8 times more Carbohydrate, 2.8 times more Sugars and 2.5 times more Protein than Fried Tofu.
• While 500 kcal of Fried Tofu contain 44.8 times more Fat, 58.9 times more Saturated Fat, 59.8 times more Omega 3 and 57.2 times more Omega 6 than Soy sauce made from soy (tamari).
• Both Tamari and Fried Tofu offer comparable quantities of Energy and Fiber per 500 calories.
• 500 calories of Tamari provide inadequate amounts of Omega 3 and Omega 6