Comparing Nutrients in 7 ounces Tamari VS Fried Tofu

Macros Ratio

	Protein	Fat	Carbs
Tamari	64%	1%	35%
Fried Tofu	26%	62%	12%

Macro Nutrients

	Tamari	Fried Tofu	Recommended Dietary Allowance
Energy	4.1% 119kcal	18.5% 536kcal	2900kcal per day for Men 19-50 years
Fat	0.2% 0.2g	41.3% 40g	97g per day for Men 19-50 years
Saturated Fat	0.068% 0.022g	18% 5.8g	32g per day for Men 19-50 years
Omega 3	0.62% 0.01g	167% 2.67g	1.6g per day for Men 19-50 years
Omega 6	0.46% 0.077g	117% 20g	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	13.5% 17.6g	130g per day for Men 19-50 years
Sugars	4.65% 3.37g	7.45% 5.4g	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	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	20.4% 7.74g	38g per day for Men 19-50 years
Protein	37.2% 21g	66.7% 37.3g	56g per day for Men 19-50 years

Vitamins

	Tamari	Fried Tofu	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.22% 2μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	9.76% 0.12mg	28% 0.34mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	23.2% 0.3mg	7.63% 0.099mg	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	5.56% 0.28mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	30.5% 0.4mg	15% 0.2mg	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	13.4% 53.6μg	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	0.53% 0.079mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	13% 15.5μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tamari	Fried Tofu	Recommended Dietary Allowance
Calcium	3.97% 39.7mg	74% 738mg	1000mg per day for Men 19-50 years
Copper	29.8% 0.27mg	87.8% 0.79mg	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	121% 9.66mg	8mg per day for Men 19-50 years
Magnesium	19% 79.4mg	28.3% 119mg	420mg per day for Men 19-50 years
Manganese	43% 0.99mg	129% 2.97mg	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	81.4% 570mg	700mg per day for Men 19-50 years
Potassium	12.4% 421mg	8.52% 290mg	3400mg per day for Men 19-50 years
Selenium	2.9% 1.6μg	103% 56.6μg	55μg per day for Men 19-50 years
Sodium	739% 11085mg	2.1% 31.8mg	1500mg per day for Men 19-50 years
Zinc	7.76% 0.85mg	36% 3.95mg	11mg per day for Men 19-50 years
Water	3.54% 131g	2.7% 100g	3700g per day for Men 19-50 years

Nutrient Comparison: Tamari VS Fried Tofu per 7 oz

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

Lets compare vitamin content per 7 ounces of Tamari vs Fried Tofu:

• 7 ounces of Tamari have 3 times more Vitamin B2, 39.5 times more Vitamin B3, 2.7 times more Vitamin B5 and 2 times more Vitamin B6 than Fried Tofu.
• While 7 oz of Fried Tofu contain 2.9 times more Vitamin B1, 1.5 times more Vitamin B9 and more Vitamin K than Soy sauce made from soy (tamari).
• 7 ounces of Tamari have insufficient amounts of Vitamin K
• 7 ounces of Fried Tofu have insufficient amounts of Vitamin B3
• Both Soy sauce made from soy (tamari) as well as Fried Tofu have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D and Vitamin E in seven ounces.

Comparing minerals per 7 ounces for Tamari vs Fried Tofu:

• 7 ounces of Tamari have 1.5 times more Potassium and 349.1 times more Sodium than Fried Tofu.
• While 7 oz of Fried Tofu contain 18.6 times more Calcium, 2.9 times more Copper, 2 times more Iron, 1.5 times more Magnesium, 3 times more Manganese, 2.2 times more Phosphorus, 35.6 times more Selenium and 4.6 times more Zinc than Soy sauce made from soy (tamari).
• 7 ounces of Tamari lack sufficient amounts of Selenium

Comparison of macro-nutrients per 7 ounces:

• 7 oz of Fried Tofu contain 4.5 times more Energy, 201.8 times more Fat, 265.3 times more Saturated Fat, 269.2 times more Omega 3, 257.5 times more Omega 6, 1.6 times more Carbohydrate, 1.6 times more Sugars, 4.9 times more Fiber and 1.8 times more Protein than Soy sauce made from soy (tamari).
• 7 ounces of Tamari provide inadequate amounts of Omega 3 and Omega 6