Comparing Nutrients in 5 ounces Tamari VS Soy protein isolate

Macros Ratio

	Protein	Fat	Carbs
Tamari	64%	1%	35%
Soy protein isolate	92%	8%	0%

Macro Nutrients

	Tamari	Soy protein isolate	Recommended Dietary Allowance
Energy	2.93% 85kcal	16.4% 475kcal	2900kcal per day for Men 19-50 years
Fat	0.15% 0.14g	4.95% 4.8g	97g per day for Men 19-50 years
Saturated Fat	0.049% 0.016g	1.87% 0.6g	32g per day for Men 19-50 years
Omega 3	0.44% 0.007g	17.3% 0.28g	1.6g per day for Men 19-50 years
Omega 6	0.33% 0.055g	12% 2.06g	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	0% 0g	130g per day for Men 19-50 years
Sugars	3.32% 2.4g	0% 0g	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	0% 0g	38g per day for Men 19-50 years
Protein	26.6% 15g	224% 125g	56g per day for Men 19-50 years

Vitamins

	Tamari	Soy protein isolate	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	20.8% 0.25mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	16.6% 0.22mg	11% 0.14mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	35% 5.6mg	12.7% 2.04mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	10.7% 0.53mg	1.7% 0.085mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	22% 0.28mg	11% 0.14mg	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	62.4% 249μg	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 protein isolate	Recommended Dietary Allowance
Calcium	2.83% 28.3mg	25.2% 252mg	1000mg per day for Men 19-50 years
Copper	21.3% 0.19mg	252% 2.27mg	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	257% 20.6mg	8mg per day for Men 19-50 years
Magnesium	13.5% 56.7mg	13% 55.3mg	420mg per day for Men 19-50 years
Manganese	30.8% 0.71mg	92% 2.1mg	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	157% 1100mg	700mg per day for Men 19-50 years
Potassium	8.84% 301mg	3.38% 115mg	3400mg per day for Men 19-50 years
Selenium	2.06% 1.13μg	2.06% 1.13μg	55μg per day for Men 19-50 years
Sodium	528% 7918mg	95% 1425mg	1500mg per day for Men 19-50 years
Zinc	5.54% 0.61mg	52% 5.7mg	11mg per day for Men 19-50 years
Water	2.53% 94g	0.19% 7.06g	3700g per day for Men 19-50 years

Nutrient Comparison: Tamari VS Soy protein isolate per 5 oz

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

Lets compare vitamin content per 5 ounces of Tamari vs Soy protein isolate:

• 5 ounces of Tamari have 1.5 times more Vitamin B2, 2.7 times more Vitamin B3, 6.3 times more Vitamin B5 and 2 times more Vitamin B6 than Soy protein isolate.
• While 5 oz of Soy protein isolate contain 3 times more Vitamin B1 and 9.8 times more Vitamin B9 than Soy sauce made from soy (tamari).
• 5 ounces of Soy protein isolate have insufficient amounts of Vitamin B5
• Both Soy sauce made from soy (tamari) as well as Soy protein isolate have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D, Vitamin E and Vitamin K in five ounces.

Comparing minerals per 5 ounces for Tamari vs Soy protein isolate:

• 5 ounces of Tamari have 2.6 times more Potassium and 5.6 times more Sodium than Soy protein isolate.
• While 5 oz of Soy protein isolate contain 8.9 times more Calcium, 11.8 times more Copper, 6.1 times more Iron, 3 times more Manganese, 6 times more Phosphorus and 9.4 times more Zinc than Soy sauce made from soy (tamari).
• Both Tamari and Soy protein isolate contain similar levels of Magnesium per five ounces.
• Both Soy sauce made from soy (tamari) as well as Soy protein isolate lack sufficient amounts of Selenium in five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Tamari have more Carbohydrate, more Sugars and more Fiber than Soy protein isolate.
• While 5 oz of Soy protein isolate contain 5.6 times more Energy, 33.9 times more Fat, 39 times more Omega 3, 37.3 times more Omega 6 and 8.4 times more Protein than Soy sauce made from soy (tamari).
• 5 ounces of Tamari provide inadequate amounts of Omega 3 and Omega 6
• 5 ounces of Soy protein isolate provide inadequate amounts of Carbohydrate and Fiber