Comparing Nutrients in 5 ounces Tamari VS Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari)

Macros Ratio

	Protein	Fat	Carbs
Tamari	64%	1%	35%
Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari)	43%	50%	7%

Macro Nutrients

	Tamari	Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari)	Recommended Dietary Allowance
Energy	2.93% 85kcal	3% 86.5kcal	2900kcal per day for Men 19-50 years
Fat	0.15% 0.14g	5.4% 5.23g	97g per day for Men 19-50 years
Saturated Fat	0.049% 0.016g	2.36% 0.76g	32g per day for Men 19-50 years
Omega 3	0.44% 0.007g	21.8% 0.35g	1.6g per day for Men 19-50 years
Omega 6	0.33% 0.055g	15.3% 2.6g	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	1.3% 1.67g	130g per day for Men 19-50 years
Sugars	3.32% 2.4g	1.37% 0.99g	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	0.75% 0.28g	38g per day for Men 19-50 years
Protein	26.6% 15g	18% 10g	56g per day for Men 19-50 years

Vitamins

	Tamari	Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari)	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	5.55% 0.067mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	16.6% 0.22mg	4.03% 0.052mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	35% 5.6mg	4.74% 0.76mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	10.7% 0.53mg	1.45% 0.072mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	22% 0.28mg	5.67% 0.074mg	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	15.6% 62.4μg	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	0.31% 0.28mg	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	0.094% 0.014mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	2.36% 2.83μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tamari	Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari)	Recommended Dietary Allowance
Calcium	2.83% 28.3mg	15.7% 157mg	1000mg per day for Men 19-50 years
Copper	21.3% 0.19mg	24.7% 0.22mg	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	19.7% 1.57mg	8mg per day for Men 19-50 years
Magnesium	13.5% 56.7mg	9.1% 38.3mg	420mg per day for Men 19-50 years
Manganese	30.8% 0.71mg	24% 0.55mg	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	18.6% 130mg	700mg per day for Men 19-50 years
Potassium	8.84% 301mg	5% 170mg	3400mg per day for Men 19-50 years
Selenium	2.06% 1.13μg	23% 12.6μg	55μg per day for Men 19-50 years
Sodium	528% 7918mg	0.76% 11.3mg	1500mg per day for Men 19-50 years
Zinc	5.54% 0.61mg	8.25% 0.91mg	11mg per day for Men 19-50 years
Water	2.53% 94g	3.34% 124g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Tamari vs Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari):

• Soy sauce made from soy (tamari) has 1.3 times more Vitamin B1, 4.1 times more Vitamin B2, 7.4 times more Vitamin B3, 7.4 times more Vitamin B5 and 3.8 times more Vitamin B6 than Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari).
• While Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari) contains 2.4 times more Vitamin B9 and more Vitamin K than Soy sauce made from soy (tamari).
• Both Soy sauce made from soy (tamari) as well as Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari) have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D and Vitamin E in 5 oz.

Comparing minerals per 5 ounces for Tamari vs Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari):

• Soy sauce made from soy (tamari) has 2.1 times more Iron, 1.5 times more Magnesium, 1.3 times more Manganese, 1.4 times more Phosphorus, 1.8 times more Potassium and 698.3 times more Sodium than Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari).
• While Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari) contains 5.6 times more Calcium, 11.1 times more Selenium, 1.5 times more Zinc and 1.3 times more Water than Soy sauce made from soy (tamari).
• Both Soy sauce made from soy (tamari) and Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari) have similar amounts of Copper per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Soy sauce made from soy (tamari) has 4.7 times more Carbohydrate, 2.4 times more Sugars, 4 times more Fiber and 1.5 times more Protein than Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari).
• While Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari) contains 36.9 times more Fat, 48.5 times more Saturated Fat, 49.2 times more Omega 3 and 47.1 times more Omega 6 than Soy sauce made from soy (tamari).
• Both Soy sauce made from soy (tamari) and Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari) have similar amounts of Energy per 5 oz.
• Both Soy sauce made from soy (tamari) as well as Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari) have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.