Comparing Nutrients in 14 ounces Okara VS Fuyu

Macros Ratio

	Protein	Fat	Carbs
Okara	18%	20%	62%
Fuyu	28%	58%	14%

Macro Nutrients

	Okara	Fuyu	Recommended Dietary Allowance
Energy	10.4% 302kcal	16% 460kcal	2900kcal per day for Men 19-50 years
Fat	7.08% 6.87g	32.7% 31.8g	97g per day for Men 19-50 years
Saturated Fat	2.4% 0.77g	14.4% 4.6g	32g per day for Men 19-50 years
Omega 3	22% 0.35g	132% 2.1g	1.6g per day for Men 19-50 years
Omega 6	15.5% 2.64g	93% 16g	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	13.4% 17.4g	130g per day for Men 19-50 years
Sugars	NA	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	NA	NA	38g per day for Men 19-50 years
Protein	25% 14g	63.2% 35.4g	56g per day for Men 19-50 years

Vitamins

	Okara	Fuyu	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	6.6% 0.079mg	52% 0.62mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.1% 0.079mg	31% 0.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.5% 0.4mg	9.4% 1.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7% 0.35mg	10.5% 0.52mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	35% 0.46mg	27.8% 0.36mg	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	28.8% 115μg	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	0.88% 0.79mg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Okara	Fuyu	Recommended Dietary Allowance
Calcium	31.8% 318mg	18.3% 183mg	1000mg per day for Men 19-50 years
Copper	88% 0.79mg	166% 1.5mg	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	98% 7.86mg	8mg per day for Men 19-50 years
Magnesium	24.6% 103mg	49% 206mg	420mg per day for Men 19-50 years
Manganese	69.7% 1.6mg	203% 4.66mg	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	41.4% 290mg	700mg per day for Men 19-50 years
Potassium	25% 845mg	8.75% 298mg	3400mg per day for Men 19-50 years
Selenium	76.5% 42μg	125% 68.7μg	55μg per day for Men 19-50 years
Sodium	2.4% 35.7mg	760% 11403mg	1500mg per day for Men 19-50 years
Zinc	20.2% 2.22mg	56.3% 6.2mg	11mg per day for Men 19-50 years
Water	8.76% 324g	7.5% 278g	3700g per day for Men 19-50 years

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

• Okara has 1.3 times more Vitamin B6 than Salted and Fermented Tofu.
• While Salted and Fermented Tofu contains 7.9 times more Vitamin B1, 5.1 times more Vitamin B2, 3.8 times more Vitamin B3 and 1.5 times more Vitamin B5 than Okara.
• Both Okara and Salted and Fermented Tofu have similar amounts of Vitamin B9 per 14 oz.
• Both Okara as well as Salted and Fermented Tofu have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Okara vs Fuyu:

• Okara has 1.7 times more Calcium and 2.8 times more Potassium than Salted and Fermented Tofu.
• While Salted and Fermented Tofu contains 1.9 times more Copper, 1.5 times more Iron, 2 times more Magnesium, 2.9 times more Manganese, 1.6 times more Selenium, 319.2 times more Sodium and 2.8 times more Zinc than Okara.
• Both Okara and Salted and Fermented Tofu have similar amounts of Phosphorus and Water per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Okara has 2.8 times more Carbohydrate than Salted and Fermented Tofu.
• While Salted and Fermented Tofu contains 1.5 times more Energy, 4.6 times more Fat, 6 times more Saturated Fat, 6 times more Omega 3, 6 times more Omega 6 and 2.5 times more Protein than Okara.
• Both Okara as well as Salted and Fermented Tofu have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.