Nutrient Comparison: Okara VS Brazilnuts per 14 oz
Compare the macro and micronutrient content in 14 oz of Okara versus 14 oz of Brazilnuts to make informed dietary choices. Explore their nutritional differences and benefits.
Lets compare vitamin content per 14 ounces of Okara vs Brazilnuts:
- 14 oz of Dried Brazilnuts contain 30.9 times more Vitamin B1, 1.8 times more Vitamin B2 and 2.1 times more Vitamin B5 than Okara.
- Both Okara and Brazilnuts provide similar amounts of Vitamin B6 and Vitamin B9 per 14 ounces.
- 14 ounces of Okara have insufficient amounts of Vitamin B1, Vitamin B2 and Vitamin B5
- Both Okara as well as Dried Brazilnuts have insufficient amounts of Vitamin A, Vitamin B3, Vitamin B12, Vitamin C and Vitamin D in 14 ounces.
Comparing minerals per 14 ounces for Okara vs Brazilnuts:
- 14 ounces of Okara have 23.9 times more Water than Brazilnuts.
- While 14 oz of Dried Brazilnuts contain 2 times more Calcium, 8.7 times more Copper, 1.9 times more Iron, 14.5 times more Magnesium, 3 times more Manganese, 12.1 times more Phosphorus, 3.1 times more Potassium, 180.8 times more Selenium and 7.3 times more Zinc than Okara.
Comparison of macro-nutrients per 14 ounces:
- 14 ounces of Okara have 2.5 times more Omega 3 than Brazilnuts.
- While 14 oz of Dried Brazilnuts contain 8.7 times more Energy, 38.8 times more Fat, 83.6 times more Saturated Fat, 36.6 times more Omega 6 and 4.1 times more Protein than Okara.
- Both Okara and Brazilnuts offer comparable quantities of Carbohydrate per 14 ounces.