Comparing Nutrients in 7 ounces Low-fat Soy Flour VS Tamari

Macros Ratio

	Protein	Fat	Carbs
Low-fat Soy Flour	50%	20%	30%
Tamari	64%	1%	35%

Macro Nutrients

	Low-fat Soy Flour	Tamari	Recommended Dietary Allowance
Energy	25.5% 738kcal	4.1% 119kcal	2900kcal per day for Men 19-50 years
Fat	18.2% 17.7g	0.2% 0.2g	97g per day for Men 19-50 years
Saturated Fat	8% 2.56g	0.068% 0.022g	32g per day for Men 19-50 years
Omega 3	69% 1.1g	0.62% 0.01g	1.6g per day for Men 19-50 years
Omega 6	42.7% 7.26g	0.46% 0.077g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	46.8% 60.8g	8.5% 11g	130g per day for Men 19-50 years
Sugars	25.5% 18.5g	4.65% 3.37g	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	83.6% 31.8g	4.18% 1.6g	38g per day for Men 19-50 years
Protein	177% 99g	37.2% 21g	56g per day for Men 19-50 years

Vitamins

	Low-fat Soy Flour	Tamari	Recommended Dietary Allowance
Vitamin A	0.44% 3.97μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	180% 2.16mg	9.76% 0.12mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	42.7% 0.56mg	23.2% 0.3mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	36.6% 5.85mg	49% 7.84mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	61.5% 3.08mg	15% 0.75mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	160% 2.1mg	30.5% 0.4mg	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	143% 574μg	8.93% 35.7μg	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	7.28% 1.1mg	0% 0mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	6.45% 7.74μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Low-fat Soy Flour	Tamari	Recommended Dietary Allowance
Calcium	56.6% 566mg	3.97% 39.7mg	1000mg per day for Men 19-50 years
Copper	353% 3.18mg	29.8% 0.27mg	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	203% 16.3mg	59% 4.72mg	8mg per day for Men 19-50 years
Magnesium	135% 566mg	19% 79.4mg	420mg per day for Men 19-50 years
Manganese	272% 6.25mg	43% 0.99mg	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	191% 1340mg	37% 258mg	700mg per day for Men 19-50 years
Potassium	122% 4148mg	12.4% 421mg	3400mg per day for Men 19-50 years
Selenium	213% 117μg	2.9% 1.6μg	55μg per day for Men 19-50 years
Sodium	1.2% 18mg	739% 11085mg	1500mg per day for Men 19-50 years
Zinc	74% 8.14mg	7.76% 0.85mg	11mg per day for Men 19-50 years
Water	0.25% 9.15g	3.54% 131g	3700g per day for Men 19-50 years

Nutrient Comparison: Low-fat Soy Flour VS Tamari per 7 oz

Compare the macro and micronutrient content in 7 oz of Low-fat Soy Flour versus 7 oz of Tamari to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Low-fat Soy Flour vs Tamari:

• 7 ounces of Low-fat Soy Flour have 18.4 times more Vitamin B1, 1.8 times more Vitamin B2, 4.1 times more Vitamin B5, 5.3 times more Vitamin B6, 16.1 times more Vitamin B9, more Vitamin E and more Vitamin K than Tamari.
• While 7 oz of Soy sauce made from soy (tamari) contain 1.3 times more Vitamin B3 than Low-fat Soy Flour.
• 7 ounces of Tamari have insufficient amounts of Vitamin E and Vitamin K
• Both Low-fat Soy Flour as well as Soy sauce made from soy (tamari) have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Low-fat Soy Flour vs Tamari:

• 7 ounces of Low-fat Soy Flour have 14.3 times more Calcium, 11.9 times more Copper, 3.4 times more Iron, 7.1 times more Magnesium, 6.3 times more Manganese, 5.2 times more Phosphorus, 9.9 times more Potassium, 73.6 times more Selenium and 9.5 times more Zinc than Tamari.
• While 7 oz of Soy sauce made from soy (tamari) contain 620.7 times more Sodium than Low-fat Soy Flour.
• 7 ounces of Tamari lack sufficient amounts of Selenium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Low-fat Soy Flour have 6.2 times more Energy, 89 times more Fat, 117.3 times more Saturated Fat, 111 times more Omega 3, 93.8 times more Omega 6, 5.5 times more Carbohydrate, 5.5 times more Sugars, 20 times more Fiber and 4.7 times more Protein than Tamari.
• 7 ounces of Tamari provide inadequate amounts of Omega 3 and Omega 6