Comparing Nutrients in 5 ounces Tamari VS Okara

Macros Ratio

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

Macro Nutrients

	Tamari	Okara	Recommended Dietary Allowance
Energy	2.93% 85kcal	3.7% 108kcal	2900kcal per day for Men 19-50 years
Fat	0.15% 0.14g	2.53% 2.45g	97g per day for Men 19-50 years
Saturated Fat	0.049% 0.016g	0.85% 0.27g	32g per day for Men 19-50 years
Omega 3	0.44% 0.007g	7.9% 0.13g	1.6g per day for Men 19-50 years
Omega 6	0.33% 0.055g	5.55% 0.94g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	6.07% 7.9g	13.3% 17.3g	130g per day for Men 19-50 years
Sugars	3.32% 2.4g	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	3% 1.13g	NA	38g per day for Men 19-50 years
Protein	26.6% 15g	8.9% 5g	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	6.97% 0.084mg	2.36% 0.028mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	16.6% 0.22mg	2.2% 0.028mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	35% 5.6mg	0.89% 0.14mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	10.7% 0.53mg	2.5% 0.12mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	22% 0.28mg	12.5% 0.16mg	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	6.38% 25.5μg	9.2% 37μg	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	2.83% 28.3mg	11.3% 113mg	1000mg per day for Men 19-50 years
Copper	21.3% 0.19mg	31.5% 0.28mg	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	42% 3.37mg	23% 1.84mg	8mg per day for Men 19-50 years
Magnesium	13.5% 56.7mg	8.77% 37mg	420mg per day for Men 19-50 years
Manganese	30.8% 0.71mg	25% 0.57mg	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	26.3% 184mg	12% 85mg	700mg per day for Men 19-50 years
Potassium	8.84% 301mg	8.9% 302mg	3400mg per day for Men 19-50 years
Selenium	2.06% 1.13μg	27.3% 15μg	55μg per day for Men 19-50 years
Sodium	528% 7918mg	0.85% 12.8mg	1500mg per day for Men 19-50 years
Zinc	5.54% 0.61mg	7.2% 0.79mg	11mg per day for Men 19-50 years
Water	2.53% 94g	3.13% 116g	3700g per day for Men 19-50 years

Nutrient Comparison: Tamari VS Okara per 5 oz

Compare the macro and micronutrient content in 5 oz of Tamari versus 5 oz of Okara to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Tamari vs Okara:

• 5 ounces of Tamari have 3 times more Vitamin B1, 7.6 times more Vitamin B2, 39.5 times more Vitamin B3, 4.3 times more Vitamin B5 and 1.7 times more Vitamin B6 than Okara.
• While 5 oz of Okara contain 1.4 times more Vitamin B9 than Soy sauce made from soy (tamari).
• 5 ounces of Okara have insufficient amounts of Vitamin B1, Vitamin B2, Vitamin B3 and Vitamin B5
• 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 five ounces.

Comparing minerals per 5 ounces for Tamari vs Okara:

• 5 ounces of Tamari have 1.8 times more Iron, 1.5 times more Magnesium, 1.2 times more Manganese, 2.2 times more Phosphorus and 620.7 times more Sodium than Okara.
• While 5 oz of Okara contain 4 times more Calcium, 1.5 times more Copper, 13.3 times more Selenium and 1.3 times more Zinc than Soy sauce made from soy (tamari).
• Both Tamari and Okara contain similar levels of Potassium per five ounces.
• 5 ounces of Tamari lack sufficient amounts of Selenium

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Tamari have 3 times more Protein than Okara.
• While 5 oz of Okara contain 1.3 times more Energy, 17.8 times more Omega 3, 17.1 times more Omega 6 and 2.2 times more Carbohydrate than Soy sauce made from soy (tamari).
• 5 ounces of Tamari provide inadequate amounts of Omega 3 and Omega 6