Comparing Nutrients in 1 kilogram Okara VS Red Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Okara	18%	20%	62%
Red Kidney Beans	26%	3%	71%

Macro Nutrients

	Okara	Red Kidney Beans	Recommended Dietary Allowance
Energy	26.2% 760kcal	116% 3370kcal	2900kcal per day for Men 19-50 years
Fat	18% 17.3g	11% 10.6g	97g per day for Men 19-50 years
Saturated Fat	6.03% 1.93g	4.8% 1.54g	32g per day for Men 19-50 years
Omega 3	55.6% 0.89g	224% 3.58g	1.6g per day for Men 19-50 years
Omega 6	39% 6.66g	13.4% 2.28g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	94% 122g	471% 613g	130g per day for Men 19-50 years
Sugars	NA	29% 21g	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	400% 152g	38g per day for Men 19-50 years
Protein	63% 35.2g	402% 225g	56g per day for Men 19-50 years

Vitamins

	Okara	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	507% 6.1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	15.4% 0.2mg	165% 2.15mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.25% 1mg	132% 21mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	17.6% 0.88mg	156% 7.8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	88.5% 1.15mg	305% 3.97mg	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	985% 3940μg	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	50% 45mg	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	14% 2.1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	46.7% 56μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Okara	Red Kidney Beans	Recommended Dietary Allowance
Calcium	80% 800mg	83% 830mg	1000mg per day for Men 19-50 years
Copper	222% 2mg	777% 7mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.55% 22μg	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	836% 67mg	8mg per day for Men 19-50 years
Magnesium	62% 260mg	329% 1380mg	420mg per day for Men 19-50 years
Manganese	176% 4.04mg	483% 11mg	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	580% 4060mg	700mg per day for Men 19-50 years
Potassium	62.6% 2130mg	400% 13590mg	3400mg per day for Men 19-50 years
Selenium	193% 106μg	58% 32μg	55μg per day for Men 19-50 years
Sodium	6% 90mg	8% 120mg	1500mg per day for Men 19-50 years
Zinc	51% 5.6mg	254% 28mg	11mg per day for Men 19-50 years
Water	22% 816g	3.18% 118g	3700g per day for Men 19-50 years

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

• Raw Red Kidney Beans contain 30.4 times more Vitamin B1, 10.8 times more Vitamin B2, 21.1 times more Vitamin B3, 8.9 times more Vitamin B5, 3.5 times more Vitamin B6, 15.2 times more Vitamin B9 and more Vitamin C than Okara.
• Both Okara as well as Raw Red Kidney Beans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 1 kg.

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

• Okara has 3.3 times more Selenium and 6.9 times more Water than Raw Red Kidney Beans.
• While Raw Red Kidney Beans contain 3.5 times more Copper, 5.1 times more Iron, 5.3 times more Magnesium, 2.8 times more Manganese, 6.8 times more Phosphorus, 6.4 times more Potassium and 5 times more Zinc than Okara.
• Both Okara and Raw Red Kidney Beans have similar amounts of Calcium per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Okara has 1.6 times more Fat and 2.9 times more Omega 6 than Raw Red Kidney Beans.
• While Raw Red Kidney Beans contain 4.4 times more Energy, 4 times more Omega 3, 5 times more Carbohydrate and 6.4 times more Protein than Okara.
• Both Okara as well as Raw Red Kidney Beans have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.