Comparing Nutrients in 7 ounces Tamari VS Carrots

Macros Ratio

	Protein	Fat	Carbs
Tamari	64%	1%	35%
Carrots	8%	5%	87%

Macro Nutrients

	Tamari	Carrots	Recommended Dietary Allowance
Energy	4.1% 119kcal	2.8% 81.4kcal	2900kcal per day for Men 19-50 years
Fat	0.2% 0.2g	0.49% 0.48g	97g per day for Men 19-50 years
Saturated Fat	0.068% 0.022g	0.2% 0.064g	32g per day for Men 19-50 years
Omega 3	0.62% 0.01g	0.25% 0.004g	1.6g per day for Men 19-50 years
Omega 6	0.46% 0.077g	1.17% 0.2g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	8.5% 11g	14.6% 19g	130g per day for Men 19-50 years
Sugars	4.65% 3.37g	13% 9.4g	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	1.5% 1.1g	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	% 1.17g	g per day for Men 19-50 years
Sucrose	NA	% 7.12g	g per day for Men 19-50 years
Fiber	4.18% 1.6g	14.6% 5.56g	38g per day for Men 19-50 years
Protein	37.2% 21g	3.3% 1.85g	56g per day for Men 19-50 years

Vitamins

	Tamari	Carrots	Recommended Dietary Allowance
Vitamin A	0% 0μg	184% 1657μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	9.76% 0.12mg	11% 0.13mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	23.2% 0.3mg	8.85% 0.12mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	49% 7.84mg	12% 1.95mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	15% 0.75mg	11% 0.54mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	30.5% 0.4mg	21% 0.27mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	14.7% 4.4μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	8.93% 35.7μg	9.43% 37.7μg	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	13% 11.7mg	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	8.73% 1.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	22% 26μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tamari	Carrots	Recommended Dietary Allowance
Calcium	3.97% 39.7mg	6.55% 65.5mg	1000mg per day for Men 19-50 years
Copper	29.8% 0.27mg	9.92% 0.089mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.16% 6.35μg	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	59% 4.72mg	7.44% 0.6mg	8mg per day for Men 19-50 years
Magnesium	19% 79.4mg	5.67% 24mg	420mg per day for Men 19-50 years
Manganese	43% 0.99mg	12.3% 0.28mg	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	37% 258mg	9.92% 69.5mg	700mg per day for Men 19-50 years
Potassium	12.4% 421mg	18.7% 635mg	3400mg per day for Men 19-50 years
Selenium	2.9% 1.6μg	0.36% 0.2μg	55μg per day for Men 19-50 years
Sodium	739% 11085mg	9.13% 137mg	1500mg per day for Men 19-50 years
Zinc	7.76% 0.85mg	4.33% 0.48mg	11mg per day for Men 19-50 years
Water	3.54% 131g	4.74% 175g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Tamari vs Carrots:

• Soy sauce made from soy (tamari) has 2.6 times more Vitamin B2, 4 times more Vitamin B3, 1.4 times more Vitamin B5 and 1.4 times more Vitamin B6 than Raw Carrots.
• While Raw Carrots contain more Vitamin A, more Vitamin C, more Vitamin E and more Vitamin K than Soy sauce made from soy (tamari).
• Both Soy sauce made from soy (tamari) and Raw Carrots have similar amounts of Vitamin B1 and Vitamin B9 per 7 oz.
• Both Soy sauce made from soy (tamari) as well as Raw Carrots have insufficient amounts of Vitamin B12 and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Tamari vs Carrots:

• Soy sauce made from soy (tamari) has 3 times more Copper, 7.9 times more Iron, 3.3 times more Magnesium, 3.5 times more Manganese, 3.7 times more Phosphorus, 8 times more Selenium, 81 times more Sodium and 1.8 times more Zinc than Raw Carrots.
• While Raw Carrots contain 1.7 times more Calcium, 1.5 times more Potassium and 1.3 times more Water than Soy sauce made from soy (tamari).

Comparison of macro-nutrients per 7 ounces:

• Soy sauce made from soy (tamari) has 1.5 times more Energy and 11.3 times more Protein than Raw Carrots.
• While Raw Carrots contain 1.7 times more Carbohydrate, 2.8 times more Sugars and 3.5 times more Fiber than Soy sauce made from soy (tamari).
• Both Soy sauce made from soy (tamari) as well as Raw Carrots have insufficient amounts of Fat, Omega 3, Omega 6, Cholesterol, Glucose and Sucrose in 7 oz.