Comparing Nutrients in 14 ounces Fuyu VS Okara

Macros Ratio

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

Macro Nutrients

	Fuyu	Okara	Recommended Dietary Allowance
Energy	16% 460kcal	10.4% 302kcal	2900kcal per day for Men 19-50 years
Fat	32.7% 31.8g	7.08% 6.87g	97g per day for Men 19-50 years
Saturated Fat	14.4% 4.6g	2.4% 0.77g	32g per day for Men 19-50 years
Omega 3	132% 2.1g	22% 0.35g	1.6g per day for Men 19-50 years
Omega 6	93% 16g	15.5% 2.64g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	13.4% 17.4g	37.3% 48.5g	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	63.2% 35.4g	25% 14g	56g per day for Men 19-50 years

Vitamins

	Fuyu	Okara	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	52% 0.62mg	6.6% 0.079mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	31% 0.4mg	6.1% 0.079mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	9.4% 1.5mg	2.5% 0.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	10.5% 0.52mg	7% 0.35mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	27.8% 0.36mg	35% 0.46mg	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	28.8% 115μg	25.8% 103μg	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	0.88% 0.79mg	0% 0mg	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

	Fuyu	Okara	Recommended Dietary Allowance
Calcium	18.3% 183mg	31.8% 318mg	1000mg per day for Men 19-50 years
Copper	166% 1.5mg	88% 0.79mg	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	98% 7.86mg	64.5% 5.16mg	8mg per day for Men 19-50 years
Magnesium	49% 206mg	24.6% 103mg	420mg per day for Men 19-50 years
Manganese	203% 4.66mg	69.7% 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	41.4% 290mg	34% 238mg	700mg per day for Men 19-50 years
Potassium	8.75% 298mg	25% 845mg	3400mg per day for Men 19-50 years
Selenium	125% 68.7μg	76.5% 42μg	55μg per day for Men 19-50 years
Sodium	760% 11403mg	2.4% 35.7mg	1500mg per day for Men 19-50 years
Zinc	56.3% 6.2mg	20.2% 2.22mg	11mg per day for Men 19-50 years
Water	7.5% 278g	8.76% 324g	3700g per day for Men 19-50 years

Nutrient Comparison: Fuyu VS Okara per 14 oz

Compare the macro and micronutrient content in 14 oz of Fuyu versus 14 oz of Okara to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 14 ounces of Fuyu have 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.
• While 14 oz of Okara contain 1.3 times more Vitamin B6 than Salted and Fermented Tofu.
• Both Fuyu and Okara provide similar amounts of Vitamin B9 per 14 ounces.
• 14 ounces of Okara have insufficient amounts of Vitamin B1, Vitamin B2, Vitamin B3 and Vitamin B5
• Both Salted and Fermented Tofu as well as Okara have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Fuyu vs Okara:

• 14 ounces of Fuyu have 1.9 times more Copper, 1.5 times more Iron, 2 times more Magnesium, 2.9 times more Manganese, 1.2 times more Phosphorus, 1.6 times more Selenium, 319.2 times more Sodium and 2.8 times more Zinc than Okara.
• While 14 oz of Okara contain 1.7 times more Calcium and 2.8 times more Potassium than Salted and Fermented Tofu.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Fuyu have 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.
• While 14 oz of Okara contain 2.8 times more Carbohydrate than Salted and Fermented Tofu.