Comparing Nutrients in 7 ounces Tamari VS Okara

Macros Ratio

	Protein	Fat	Carbs
Tamari	64%	1%	35%
Okara	18%	20%	62%

Macro Nutrients

	Tamari	Okara	Recommended Dietary Allowance
Energy	4.1% 119kcal	5.2% 151kcal	2900kcal per day for Men 19-50 years
Fat	0.2% 0.2g	3.54% 3.43g	97g per day for Men 19-50 years
Saturated Fat	0.068% 0.022g	1.2% 0.38g	32g per day for Men 19-50 years
Omega 3	0.62% 0.01g	11% 0.18g	1.6g per day for Men 19-50 years
Omega 6	0.46% 0.077g	7.77% 1.32g	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	18.7% 24.3g	130g per day for Men 19-50 years
Sugars	4.65% 3.37g	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	4.18% 1.6g	NA	38g per day for Men 19-50 years
Protein	37.2% 21g	12.5% 7g	56g per day for Men 19-50 years

Vitamins

	Tamari	Okara	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	3.3% 0.04mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	23.2% 0.3mg	3.05% 0.04mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	49% 7.84mg	1.24% 0.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	15% 0.75mg	3.5% 0.17mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	30.5% 0.4mg	17.6% 0.23mg	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	8.93% 35.7μg	13% 51.6μg	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	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	Okara	Recommended Dietary Allowance
Calcium	3.97% 39.7mg	16% 159mg	1000mg per day for Men 19-50 years
Copper	29.8% 0.27mg	44% 0.4mg	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	32.2% 2.58mg	8mg per day for Men 19-50 years
Magnesium	19% 79.4mg	12.3% 51.6mg	420mg per day for Men 19-50 years
Manganese	43% 0.99mg	35% 0.8mg	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	17% 119mg	700mg per day for Men 19-50 years
Potassium	12.4% 421mg	12.4% 423mg	3400mg per day for Men 19-50 years
Selenium	2.9% 1.6μg	38.2% 21μg	55μg per day for Men 19-50 years
Sodium	739% 11085mg	1.2% 18mg	1500mg per day for Men 19-50 years
Zinc	7.76% 0.85mg	10% 1.1mg	11mg per day for Men 19-50 years
Water	3.54% 131g	4.38% 162g	3700g per day for Men 19-50 years

Nutrient Comparison: Tamari VS Okara per 7 oz

Compare the macro and micronutrient content in 7 oz of Tamari versus 7 oz of Okara to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 7 ounces of Tamari have 3 times more Vitamin B1, 7.6 times more Vitamin B2, 39.5 times more Vitamin B3, 4.3 times more Vitamin B5 and 1.7 times more Vitamin B6 than Okara.
• While 7 oz of Okara contain 1.4 times more Vitamin B9 than Soy sauce made from soy (tamari).
• 7 ounces of Okara have insufficient amounts of Vitamin B1, Vitamin B2, Vitamin B3 and Vitamin B5
• Both Soy sauce made from soy (tamari) as well as Okara have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Tamari vs Okara:

• 7 ounces of Tamari have 1.8 times more Iron, 1.5 times more Magnesium, 1.2 times more Manganese, 2.2 times more Phosphorus and 620.7 times more Sodium than Okara.
• While 7 oz of Okara contain 4 times more Calcium, 1.5 times more Copper, 13.3 times more Selenium and 1.3 times more Zinc than Soy sauce made from soy (tamari).
• Both Tamari and Okara contain similar levels of Potassium per seven ounces.
• 7 ounces of Tamari lack sufficient amounts of Selenium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Tamari have 3 times more Protein than Okara.
• While 7 oz of Okara contain 1.3 times more Energy, 17.8 times more Omega 3, 17.1 times more Omega 6 and 2.2 times more Carbohydrate than Soy sauce made from soy (tamari).
• 7 ounces of Tamari provide inadequate amounts of Omega 3 and Omega 6