Comparing Nutrients in 5 ounces Tamari VS 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	2.93% 85kcal	13% 383kcal	2900kcal per day for Men 19-50 years
Fat	0.15% 0.14g	29.5% 28.6g	97g per day for Men 19-50 years
Saturated Fat	0.049% 0.016g	13% 4.14g	32g per day for Men 19-50 years
Omega 3	0.44% 0.007g	119% 1.9g	1.6g per day for Men 19-50 years
Omega 6	0.33% 0.055g	83.7% 14.2g	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	9.66% 12.6g	130g per day for Men 19-50 years
Sugars	3.32% 2.4g	5.3% 3.86g	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	14.5% 5.53g	38g per day for Men 19-50 years
Protein	26.6% 15g	47.6% 26.7g	56g per day for Men 19-50 years

Vitamins

	Tamari	Fried Tofu	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.16% 1.4μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	6.97% 0.084mg	20% 0.24mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	16.6% 0.22mg	5.45% 0.071mg	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	3.97% 0.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	22% 0.28mg	10.8% 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	9.57% 38.3μg	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	0.38% 0.057mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	9.2% 11μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tamari	Fried Tofu	Recommended Dietary Allowance
Calcium	2.83% 28.3mg	52.7% 527mg	1000mg per day for Men 19-50 years
Copper	21.3% 0.19mg	62.7% 0.56mg	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	86.3% 6.9mg	8mg per day for Men 19-50 years
Magnesium	13.5% 56.7mg	20.2% 85mg	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	58% 407mg	700mg per day for Men 19-50 years
Potassium	8.84% 301mg	6.1% 207mg	3400mg per day for Men 19-50 years
Selenium	2.06% 1.13μg	73.5% 40.4μg	55μg per day for Men 19-50 years
Sodium	528% 7918mg	1.5% 22.7mg	1500mg per day for Men 19-50 years
Zinc	5.54% 0.61mg	25.6% 2.82mg	11mg per day for Men 19-50 years
Water	2.53% 94g	1.94% 71.6g	3700g per day for Men 19-50 years

Nutrient Comparison: Tamari VS Fried Tofu per 5 oz

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

Lets compare vitamin content per 5 ounces of Tamari vs Fried Tofu:

• 5 ounces of Tamari have 3 times more Vitamin B2, 39.5 times more Vitamin B3, 2.7 times more Vitamin B5 and 2 times more Vitamin B6 than Fried Tofu.
• While 5 oz of Fried Tofu contain 2.9 times more Vitamin B1, 1.5 times more Vitamin B9 and more Vitamin K than Soy sauce made from soy (tamari).
• 5 ounces of Tamari have insufficient amounts of Vitamin K
• 5 ounces of Fried Tofu have insufficient amounts of Vitamin B3
• 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 five ounces.

Comparing minerals per 5 ounces for Tamari vs Fried Tofu:

• 5 ounces of Tamari have 1.5 times more Potassium and 349.1 times more Sodium than Fried Tofu.
• While 5 oz of Fried Tofu contain 18.6 times more Calcium, 2.9 times more Copper, 2 times more Iron, 1.5 times more Magnesium, 3 times more Manganese, 2.2 times more Phosphorus, 35.6 times more Selenium and 4.6 times more Zinc than Soy sauce made from soy (tamari).
• 5 ounces of Tamari lack sufficient amounts of Selenium

Comparison of macro-nutrients per 5 ounces:

• 5 oz of Fried Tofu contain 4.5 times more Energy, 201.8 times more Fat, 265.3 times more Saturated Fat, 269.2 times more Omega 3, 257.5 times more Omega 6, 1.6 times more Carbohydrate, 1.6 times more Sugars, 4.9 times more Fiber and 1.8 times more Protein than Soy sauce made from soy (tamari).
• 5 ounces of Tamari provide inadequate amounts of Omega 3 and Omega 6