Comparing Nutrients in 1 kilogram Okara VS Boiled Red Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Okara	18%	20%	62%
Boiled Red Kidney Beans	27%	3%	70%

Macro Nutrients

	Okara	Boiled Red Kidney Beans	Recommended Dietary Allowance
Energy	26.2% 760kcal	43.8% 1270kcal	2900kcal per day for Men 19-50 years
Fat	18% 17.3g	5.15% 5g	97g per day for Men 19-50 years
Saturated Fat	6.03% 1.93g	2.25% 0.72g	32g per day for Men 19-50 years
Omega 3	55.6% 0.89g	105% 1.68g	1.6g per day for Men 19-50 years
Omega 6	39% 6.66g	6.3% 1.07g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	94% 122g	175% 228g	130g per day for Men 19-50 years
Sugars	NA	4.4% 3.2g	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	195% 74g	38g per day for Men 19-50 years
Protein	63% 35.2g	155% 86.7g	56g per day for Men 19-50 years

Vitamins

	Okara	Boiled Red Kidney Beans	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	16.7% 0.2mg	133% 1.6mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	15.4% 0.2mg	44.6% 0.58mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.25% 1mg	36% 5.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	17.6% 0.88mg	44% 2.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	88.5% 1.15mg	92% 1.2mg	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	65% 260μg	325% 1300μg	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	13.3% 12mg	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% 0.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	70% 84μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Okara	Boiled Red Kidney Beans	Recommended Dietary Allowance
Calcium	80% 800mg	28% 280mg	1000mg per day for Men 19-50 years
Copper	222% 2mg	269% 2.42mg	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	163% 13mg	368% 29.4mg	8mg per day for Men 19-50 years
Magnesium	62% 260mg	107% 450mg	420mg per day for Men 19-50 years
Manganese	176% 4.04mg	207% 4.77mg	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	85.7% 600mg	203% 1420mg	700mg per day for Men 19-50 years
Potassium	62.6% 2130mg	119% 4030mg	3400mg per day for Men 19-50 years
Selenium	193% 106μg	22% 12μg	55μg per day for Men 19-50 years
Sodium	6% 90mg	1.33% 20mg	1500mg per day for Men 19-50 years
Zinc	51% 5.6mg	97% 10.7mg	11mg per day for Men 19-50 years
Water	22% 816g	18% 669g	3700g per day for Men 19-50 years

Nutrient Comparison: Okara VS Boiled Red Kidney Beans per 1 kg

Compare the macro and micronutrient content in 1 kg of Okara versus 1 kg of Boiled Red Kidney Beans to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Okara vs Boiled Red Kidney Beans:

• 1 kg of Boiled Red Kidney Beans contains 8 times more Vitamin B1, 2.9 times more Vitamin B2, 5.8 times more Vitamin B3, 2.5 times more Vitamin B5 and 5 times more Vitamin B9 than Okara.
• Both Okara and Boiled Red Kidney Beans provide similar amounts of Vitamin B6 per one kilogram.
• 1 kilogram of Okara have insufficient amounts of Vitamin B1, Vitamin B2, Vitamin B3 and Vitamin B5
• Both Okara as well as Boiled Red Kidney Beans have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Okara vs Boiled Red Kidney Beans:

• 1 kilogram of Okara has 2.9 times more Calcium, 8.8 times more Selenium and 1.2 times more Water than Boiled Red Kidney Beans.
• While 1 kg of Boiled Red Kidney Beans contains 2.3 times more Iron, 1.7 times more Magnesium, 2.4 times more Phosphorus, 1.9 times more Potassium and 1.9 times more Zinc than Okara.
• Both Okara and Boiled Red Kidney Beans contain similar levels of Copper and Manganese per one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Okara has 6.2 times more Omega 6 than Boiled Red Kidney Beans.
• While 1 kg of Boiled Red Kidney Beans contains 1.7 times more Energy, 1.9 times more Omega 3, 1.9 times more Carbohydrate and 2.5 times more Protein than Okara.
• 1 kilogram of Boiled Red Kidney Beans provide inadequate amounts of Omega 6