Comparing Nutrients in 100 grams Tamari VS Yardlong Beans

Macros Ratio

	Protein	Fat	Carbs
Tamari	64%	1%	35%
Yardlong Beans	27%	3%	70%

Macro Nutrients

	Tamari	Yardlong Beans	Recommended Dietary Allowance
Energy	2.07% 60kcal	12% 347kcal	2900kcal per day for Men 19-50 years
Fat	0.1% 0.1g	1.35% 1.3g	97g per day for Men 19-50 years
Saturated Fat	0.034% 0.011g	1.06% 0.34g	32g per day for Men 19-50 years
Omega 3	0.31% 0.005g	16% 0.26g	1.6g per day for Men 19-50 years
Omega 6	0.23% 0.039g	1.8% 0.31g	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	47.6% 62g	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	29% 11g	38g per day for Men 19-50 years
Protein	18.8% 10.5g	43.4% 24.3g	56g per day for Men 19-50 years

Vitamins

	Tamari	Yardlong Beans	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.33% 3μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	4.9% 0.059mg	74% 0.89mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	11.7% 0.15mg	18% 0.24mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	24.7% 3.95mg	13.5% 2.16mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.52% 0.38mg	31% 1.56mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	15.4% 0.2mg	28.5% 0.37mg	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	165% 658μg	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	1.78% 1.6mg	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	Yardlong Beans	Recommended Dietary Allowance
Calcium	2% 20mg	14% 138mg	1000mg per day for Men 19-50 years
Copper	15% 0.14mg	98% 0.88mg	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	108% 8.6mg	8mg per day for Men 19-50 years
Magnesium	9.52% 40mg	80.5% 338mg	420mg per day for Men 19-50 years
Manganese	21.7% 0.5mg	69% 1.6mg	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	80% 559mg	700mg per day for Men 19-50 years
Potassium	6.24% 212mg	34% 1157mg	3400mg per day for Men 19-50 years
Selenium	1.45% 0.8μg	15% 8.2μg	55μg per day for Men 19-50 years
Sodium	372% 5586mg	1.13% 17mg	1500mg per day for Men 19-50 years
Zinc	3.9% 0.43mg	32% 3.5mg	11mg per day for Men 19-50 years
Water	1.8% 66g	0.23% 8.43g	3700g per day for Men 19-50 years

Nutrient Comparison: Tamari VS Yardlong Beans per 100 g

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

Lets compare vitamin content per 100 grams of Tamari vs Yardlong Beans:

• 100 grams of Tamari have 1.8 times more Vitamin B3 than Yardlong Beans.
• While 100 g of Raw Yardlong Beans contain 15 times more Vitamin B1, 1.5 times more Vitamin B2, 4.1 times more Vitamin B5, 1.9 times more Vitamin B6 and 36.6 times more Vitamin B9 than Soy sauce made from soy (tamari).
• Both Soy sauce made from soy (tamari) as well as Raw Yardlong Beans have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 100 grams.

Comparing minerals per 100 grams for Tamari vs Yardlong Beans:

• 100 grams of Tamari have 328.6 times more Sodium than Yardlong Beans.
• While 100 g of Raw Yardlong Beans contain 6.9 times more Calcium, 6.5 times more Copper, 3.6 times more Iron, 8.5 times more Magnesium, 3.2 times more Manganese, 4.3 times more Phosphorus, 5.5 times more Potassium, 10.3 times more Selenium and 8.1 times more Zinc than Soy sauce made from soy (tamari).
• 100 grams of Tamari lack sufficient amounts of Selenium

Comparison of macro-nutrients per 100 grams:

• 100 g of Raw Yardlong Beans contain 5.8 times more Energy, 51.6 times more Omega 3, 11.1 times more Carbohydrate, 13.8 times more Fiber and 2.3 times more Protein than Soy sauce made from soy (tamari).
• 100 grams of Tamari provide inadequate amounts of Omega 3
• Both Soy sauce made from soy (tamari) as well as Raw Yardlong Beans provide inadequate amounts of Omega 6 in 100 grams.