Comparing Nutrients in 7 ounces Tamari VS Almonds

Macros Ratio

	Protein	Fat	Carbs
Tamari	64%	1%	35%
Almonds	14%	72%	14%

Macro Nutrients

	Tamari	Almonds	Recommended Dietary Allowance
Energy	4.1% 119kcal	39.6% 1149kcal	2900kcal per day for Men 19-50 years
Fat	0.2% 0.2g	102% 99g	97g per day for Men 19-50 years
Saturated Fat	0.068% 0.022g	23.6% 7.54g	32g per day for Men 19-50 years
Omega 3	0.62% 0.01g	0.37% 0.006g	1.6g per day for Men 19-50 years
Omega 6	0.46% 0.077g	144% 24.5g	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	33% 42.8g	130g per day for Men 19-50 years
Sugars	4.65% 3.37g	12% 8.63g	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	0.3% 0.22g	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	% 0.34g	g per day for Men 19-50 years
Sucrose	NA	% 7.84g	g per day for Men 19-50 years
Fiber	4.18% 1.6g	65.3% 25g	38g per day for Men 19-50 years
Protein	37.2% 21g	75% 42g	56g per day for Men 19-50 years

Vitamins

	Tamari	Almonds	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	9.76% 0.12mg	34% 0.41mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	23.2% 0.3mg	174% 2.26mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	49% 7.84mg	45% 7.18mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	15% 0.75mg	18.7% 0.93mg	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	377% 113μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	8.93% 35.7μg	22% 87.3μg	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	339% 51mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tamari	Almonds	Recommended Dietary Allowance
Calcium	3.97% 39.7mg	53.4% 534mg	1000mg per day for Men 19-50 years
Copper	29.8% 0.27mg	227% 2.05mg	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	59% 4.72mg	92% 7.36mg	8mg per day for Men 19-50 years
Magnesium	19% 79.4mg	128% 536mg	420mg per day for Men 19-50 years
Manganese	43% 0.99mg	188% 4.32mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	200% 90μg	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	136% 955mg	700mg per day for Men 19-50 years
Potassium	12.4% 421mg	42.8% 1455mg	3400mg per day for Men 19-50 years
Selenium	2.9% 1.6μg	14.8% 8.14μg	55μg per day for Men 19-50 years
Sodium	739% 11085mg	0.13% 2mg	1500mg per day for Men 19-50 years
Zinc	7.76% 0.85mg	56.3% 6.2mg	11mg per day for Men 19-50 years
Water	3.54% 131g	0.24% 8.75g	3700g per day for Men 19-50 years

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

• Soy sauce made from soy (tamari) has 1.5 times more Vitamin B6 than Almonds.
• While Almonds contain 3.5 times more Vitamin B1, 7.5 times more Vitamin B2, 1.3 times more Vitamin B5, 2.4 times more Vitamin B9 and more Vitamin E than Soy sauce made from soy (tamari).
• Both Soy sauce made from soy (tamari) and Almonds have similar amounts of Vitamin B3 per 7 oz.
• Both Soy sauce made from soy (tamari) as well as Almonds have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D and Vitamin K in 7 oz.

Comparing minerals per 7 ounces for Tamari vs Almonds:

• Soy sauce made from soy (tamari) has 5586 times more Sodium and 15 times more Water than Almonds.
• While Almonds contain 13.5 times more Calcium, 7.6 times more Copper, 1.6 times more Iron, 6.8 times more Magnesium, 4.4 times more Manganese, 3.7 times more Phosphorus, 3.5 times more Potassium, 5.1 times more Selenium and 7.3 times more Zinc than Soy sauce made from soy (tamari).

Comparison of macro-nutrients per 7 ounces:

• Almonds contain 9.7 times more Energy, 499.3 times more Fat, 345.6 times more Saturated Fat, 316 times more Omega 6, 3.9 times more Carbohydrate, 2.6 times more Sugars, 15.6 times more Fiber and 2 times more Protein than Soy sauce made from soy (tamari).
• Both Soy sauce made from soy (tamari) as well as Almonds have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 7 oz.