Comparing Nutrients in 14 ounces Okara VS Baked Red Potatoes

Macros Ratio

	Protein	Fat	Carbs
Okara	18%	20%	62%
Baked Red Potatoes	10%	2%	88%

Macro Nutrients

	Okara	Baked Red Potatoes	Recommended Dietary Allowance
Energy	10.4% 302kcal	12% 345kcal	2900kcal per day for Men 19-50 years
Fat	7.08% 6.87g	0.61% 0.6g	97g per day for Men 19-50 years
Saturated Fat	2.4% 0.77g	0.5% 0.16g	32g per day for Men 19-50 years
Omega 3	22% 0.35g	3.72% 0.06g	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	60% 77.8g	130g per day for Men 19-50 years
Sugars	NA	7.83% 5.68g	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	2.4% 1.75g	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	% 2.2g	g per day for Men 19-50 years
Sucrose	NA	% 1.8g	g per day for Men 19-50 years
Fiber	NA	19% 7.14g	38g per day for Men 19-50 years
Protein	25% 14g	16.3% 9.13g	56g per day for Men 19-50 years

Vitamins

	Okara	Baked Red Potatoes	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.44% 3.97μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	6.6% 0.079mg	24% 0.29mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.1% 0.079mg	15.3% 0.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.5% 0.4mg	39.6% 6.33mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7% 0.35mg	27% 1.35mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	35% 0.46mg	64.7% 0.84mg	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	26.8% 107μg	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	55.6% 50mg	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	2.1% 0.32mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	9.26% 11μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Okara	Baked Red Potatoes	Recommended Dietary Allowance
Calcium	31.8% 318mg	3.57% 35.7mg	1000mg per day for Men 19-50 years
Copper	88% 0.79mg	76.7% 0.69mg	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	34.7% 2.78mg	8mg per day for Men 19-50 years
Magnesium	24.6% 103mg	26.5% 111mg	420mg per day for Men 19-50 years
Manganese	69.7% 1.6mg	30% 0.69mg	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	41% 286mg	700mg per day for Men 19-50 years
Potassium	25% 845mg	63.6% 2163mg	3400mg per day for Men 19-50 years
Selenium	76.5% 42μg	NA	55μg per day for Men 19-50 years
Sodium	2.4% 35.7mg	3.18% 47.6mg	1500mg per day for Men 19-50 years
Zinc	20.2% 2.22mg	14.4% 1.6mg	11mg per day for Men 19-50 years
Water	8.76% 324g	8.22% 304g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Okara vs Baked Red Potatoes:

• Baked Whole Red Potatoes contain 3.6 times more Vitamin B1, 2.5 times more Vitamin B2, 16 times more Vitamin B3, 3.9 times more Vitamin B5, 1.8 times more Vitamin B6 and more Vitamin C than Okara.
• Both Okara and Baked Whole Red Potatoes have similar amounts of Vitamin B9 per 14 oz.
• Both Okara as well as Baked Whole Red Potatoes have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Okara vs Baked Red Potatoes:

• Okara has 8.9 times more Calcium, 1.9 times more Iron, 2.3 times more Manganese and 1.4 times more Zinc than Baked Whole Red Potatoes.
• While Baked Whole Red Potatoes contain 2.6 times more Potassium than Okara.
• Both Okara and Baked Whole Red Potatoes have similar amounts of Copper, Magnesium, Phosphorus and Water per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Okara has 11.5 times more Fat, 5.9 times more Omega 3, 13.6 times more Omega 6 and 1.5 times more Protein than Baked Whole Red Potatoes.
• While Baked Whole Red Potatoes contain 1.6 times more Carbohydrate than Okara.
• Both Okara and Baked Whole Red Potatoes have similar amounts of Energy per 14 oz.
• Both Okara as well as Baked Whole Red Potatoes have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.