Comparing Nutrients in 100 grams Tamari VS Okara

Macros Ratio

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

Macro Nutrients

	Tamari	Okara	Recommended Dietary Allowance
Energy	2.07% 60kcal	2.62% 76kcal	2900kcal per day for Men 19-50 years
Fat	0.1% 0.1g	1.8% 1.73g	97g per day for Men 19-50 years
Saturated Fat	0.034% 0.011g	0.6% 0.19g	32g per day for Men 19-50 years
Omega 3	0.31% 0.005g	5.56% 0.089g	1.6g per day for Men 19-50 years
Omega 6	0.23% 0.039g	3.9% 0.67g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	4.3% 5.57g	9.4% 12.2g	130g per day for Men 19-50 years
Sugars	2.34% 1.7g	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	2.1% 0.8g	NA	38g per day for Men 19-50 years
Protein	18.8% 10.5g	6.3% 3.52g	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	4.9% 0.059mg	1.67% 0.02mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	11.7% 0.15mg	1.54% 0.02mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	24.7% 3.95mg	0.63% 0.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.52% 0.38mg	1.76% 0.088mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	15.4% 0.2mg	8.85% 0.12mg	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	4.5% 18μg	6.5% 26μg	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	2% 20mg	8% 80mg	1000mg per day for Men 19-50 years
Copper	15% 0.14mg	22.2% 0.2mg	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	29.8% 2.38mg	16.3% 1.3mg	8mg per day for Men 19-50 years
Magnesium	9.52% 40mg	6.2% 26mg	420mg per day for Men 19-50 years
Manganese	21.7% 0.5mg	17.6% 0.4mg	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	18.6% 130mg	8.57% 60mg	700mg per day for Men 19-50 years
Potassium	6.24% 212mg	6.26% 213mg	3400mg per day for Men 19-50 years
Selenium	1.45% 0.8μg	19.3% 10.6μg	55μg per day for Men 19-50 years
Sodium	372% 5586mg	0.6% 9mg	1500mg per day for Men 19-50 years
Zinc	3.9% 0.43mg	5.1% 0.56mg	11mg per day for Men 19-50 years
Water	1.8% 66g	2.2% 81.6g	3700g per day for Men 19-50 years

Nutrient Comparison: Tamari VS Okara per 100 g

Compare the macro and micronutrient content in 100 g of Tamari versus 100 g of Okara to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 100 grams of Tamari vs Okara:

• 100 grams 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 100 g of Okara contain 1.4 times more Vitamin B9 than Soy sauce made from soy (tamari).
• 100 grams 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 100 grams.

Comparing minerals per 100 grams for Tamari vs Okara:

• 100 grams 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 100 g 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 100 grams.
• 100 grams of Tamari lack sufficient amounts of Selenium

Comparison of macro-nutrients per 100 grams:

• 100 grams of Tamari have 3 times more Protein than Okara.
• While 100 g 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).
• 100 grams of Tamari provide inadequate amounts of Omega 3 and Omega 6