Comparing Nutrients in 14 ounces Okara VS Broccoli

Macros Ratio

	Protein	Fat	Carbs
Okara	18%	20%	62%
Broccoli	27%	8%	65%

Macro Nutrients

	Okara	Broccoli	Recommended Dietary Allowance
Energy	10.4% 302kcal	4.65% 135kcal	2900kcal per day for Men 19-50 years
Fat	7.08% 6.87g	1.5% 1.47g	97g per day for Men 19-50 years
Saturated Fat	2.4% 0.77g	1.4% 0.45g	32g per day for Men 19-50 years
Omega 3	22% 0.35g	15.6% 0.25g	1.6g per day for Men 19-50 years
Omega 6	15.5% 2.64g	1.14% 0.19g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	37.3% 48.5g	20.3% 26.4g	130g per day for Men 19-50 years
Sugars	NA	9.3% 6.75g	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	3.72% 2.7g	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	% 1.94g	g per day for Men 19-50 years
Sucrose	NA	% 0.4g	g per day for Men 19-50 years
Fiber	NA	27% 10.3g	38g per day for Men 19-50 years
Protein	25% 14g	20% 11g	56g per day for Men 19-50 years

Vitamins

	Okara	Broccoli	Recommended Dietary Allowance
Vitamin A	0% 0μg	13.7% 123μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	6.6% 0.079mg	23.5% 0.28mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.1% 0.079mg	35.7% 0.46mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.5% 0.4mg	16% 2.54mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7% 0.35mg	45.5% 2.27mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	35% 0.46mg	53.4% 0.69mg	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	25.8% 103μg	62.5% 250μg	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	393% 354mg	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	NA	20.6% 3.1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	336% 403μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Okara	Broccoli	Recommended Dietary Allowance
Calcium	31.8% 318mg	18.7% 187mg	1000mg per day for Men 19-50 years
Copper	88% 0.79mg	21.6% 0.19mg	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	64.5% 5.16mg	36.2% 2.9mg	8mg per day for Men 19-50 years
Magnesium	24.6% 103mg	20% 83.3mg	420mg per day for Men 19-50 years
Manganese	69.7% 1.6mg	36.2% 0.83mg	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	34% 238mg	37.4% 262mg	700mg per day for Men 19-50 years
Potassium	25% 845mg	37% 1254mg	3400mg per day for Men 19-50 years
Selenium	76.5% 42μg	18% 9.92μg	55μg per day for Men 19-50 years
Sodium	2.4% 35.7mg	8.73% 131mg	1500mg per day for Men 19-50 years
Zinc	20.2% 2.22mg	14.8% 1.63mg	11mg per day for Men 19-50 years
Water	8.76% 324g	9.58% 354g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Okara vs Broccoli:

• Raw Broccoli contains more Vitamin A, 3.6 times more Vitamin B1, 5.9 times more Vitamin B2, 6.4 times more Vitamin B3, 6.5 times more Vitamin B5, 1.5 times more Vitamin B6, 2.4 times more Vitamin B9 and more Vitamin C than Okara.
• Both Okara as well as Raw Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Okara vs Broccoli:

• Okara has 1.7 times more Calcium, 4.1 times more Copper, 1.8 times more Iron, 1.2 times more Magnesium, 1.9 times more Manganese, 4.2 times more Selenium and 1.4 times more Zinc than Raw Broccoli.
• While Raw Broccoli contains 1.5 times more Potassium and 3.7 times more Sodium than Okara.
• Both Okara and Raw Broccoli have similar amounts of Phosphorus and Water per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Okara has 2.2 times more Energy, 4.7 times more Fat, 1.4 times more Omega 3, 13.6 times more Omega 6, 1.8 times more Carbohydrate and 1.2 times more Protein than Raw Broccoli.
• Both Okara as well as Raw Broccoli have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.