Comparing Nutrients in 5 ounces Tamari VS Yardlong Beans

Macros Ratio

	Protein	Fat	Carbs
Tamari	64%	1%	35%
Yardlong Beans	27%	3%	70%

Macro Nutrients

	Tamari	Yardlong Beans	Recommended Dietary Allowance
Energy	2.93% 85kcal	17% 492kcal	2900kcal per day for Men 19-50 years
Fat	0.15% 0.14g	1.9% 1.86g	97g per day for Men 19-50 years
Saturated Fat	0.049% 0.016g	1.5% 0.48g	32g per day for Men 19-50 years
Omega 3	0.44% 0.007g	23% 0.37g	1.6g per day for Men 19-50 years
Omega 6	0.33% 0.055g	2.57% 0.44g	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	67.5% 87.8g	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	41% 15.6g	38g per day for Men 19-50 years
Protein	26.6% 15g	61.6% 34.5g	56g per day for Men 19-50 years

Vitamins

	Tamari	Yardlong Beans	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.47% 4.25μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	6.97% 0.084mg	105% 1.26mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	16.6% 0.22mg	25.6% 0.33mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	35% 5.6mg	19% 3.06mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	10.7% 0.53mg	44.2% 2.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	22% 0.28mg	40.5% 0.53mg	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	233% 933μg	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	2.5% 2.27mg	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	Yardlong Beans	Recommended Dietary Allowance
Calcium	2.83% 28.3mg	19.6% 196mg	1000mg per day for Men 19-50 years
Copper	21.3% 0.19mg	138% 1.25mg	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	153% 12.2mg	8mg per day for Men 19-50 years
Magnesium	13.5% 56.7mg	114% 479mg	420mg per day for Men 19-50 years
Manganese	30.8% 0.71mg	98% 2.25mg	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	113% 792mg	700mg per day for Men 19-50 years
Potassium	8.84% 301mg	48.2% 1640mg	3400mg per day for Men 19-50 years
Selenium	2.06% 1.13μg	21% 11.6μg	55μg per day for Men 19-50 years
Sodium	528% 7918mg	1.6% 24mg	1500mg per day for Men 19-50 years
Zinc	5.54% 0.61mg	45% 4.96mg	11mg per day for Men 19-50 years
Water	2.53% 94g	0.32% 12g	3700g per day for Men 19-50 years

Nutrient Comparison: Tamari VS Yardlong Beans per 5 oz

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

Lets compare vitamin content per 5 ounces of Tamari vs Yardlong Beans:

• 5 ounces of Tamari have 1.8 times more Vitamin B3 than Yardlong Beans.
• While 5 oz of Raw Yardlong Beans contain 15 times more Vitamin B1, 1.5 times more Vitamin B2, 4.1 times more Vitamin B5, 1.9 times more Vitamin B6 and 36.6 times more Vitamin B9 than Soy sauce made from soy (tamari).
• Both Soy sauce made from soy (tamari) as well as Raw Yardlong Beans have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Tamari vs Yardlong Beans:

• 5 ounces of Tamari have 328.6 times more Sodium than Yardlong Beans.
• While 5 oz of Raw Yardlong Beans contain 6.9 times more Calcium, 6.5 times more Copper, 3.6 times more Iron, 8.5 times more Magnesium, 3.2 times more Manganese, 4.3 times more Phosphorus, 5.5 times more Potassium, 10.3 times more Selenium and 8.1 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 Raw Yardlong Beans contain 5.8 times more Energy, 51.6 times more Omega 3, 11.1 times more Carbohydrate, 13.8 times more Fiber and 2.3 times more Protein than Soy sauce made from soy (tamari).
• 5 ounces of Tamari provide inadequate amounts of Omega 3
• Both Soy sauce made from soy (tamari) as well as Raw Yardlong Beans provide inadequate amounts of Omega 6 in five ounces.