Comparing Nutrients in 1 kilogram Okara VS Boiled Royal Red Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Okara	18%	20%	62%
Boiled Royal Red Kidney Beans	30%	1%	69%

Macro Nutrients

	Okara	Boiled Royal Red Kidney Beans	Recommended Dietary Allowance
Energy	26.2% 760kcal	42.4% 1230kcal	2900kcal per day for Men 19-50 years
Fat	18% 17.3g	1.75% 1.7g	97g per day for Men 19-50 years
Saturated Fat	6.03% 1.93g	0.75% 0.24g	32g per day for Men 19-50 years
Omega 3	55.6% 0.89g	35.6% 0.57g	1.6g per day for Men 19-50 years
Omega 6	39% 6.66g	2.1% 0.36g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	94% 122g	168% 219g	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	245% 93g	38g per day for Men 19-50 years
Protein	63% 35.2g	169% 95g	56g per day for Men 19-50 years

Vitamins

	Okara	Boiled Royal 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	79% 0.95mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	15.4% 0.2mg	51.5% 0.67mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.25% 1mg	34.5% 5.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	17.6% 0.88mg	43.8% 2.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	88.5% 1.15mg	80% 1.04mg	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	185% 740μg	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	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	Boiled Royal Red Kidney Beans	Recommended Dietary Allowance
Calcium	80% 800mg	44% 440mg	1000mg per day for Men 19-50 years
Copper	222% 2mg	291% 2.62mg	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	346% 27.7mg	8mg per day for Men 19-50 years
Magnesium	62% 260mg	100% 420mg	420mg per day for Men 19-50 years
Manganese	176% 4.04mg	111% 2.55mg	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	111% 3780mg	3400mg per day for Men 19-50 years
Selenium	193% 106μg	22% 12μg	55μg per day for Men 19-50 years
Sodium	6% 90mg	3.33% 50mg	1500mg per day for Men 19-50 years
Zinc	51% 5.6mg	82% 9mg	11mg per day for Men 19-50 years
Water	22% 816g	18% 670g	3700g per day for Men 19-50 years

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

Compare the macro and micronutrient content in 1 kg of Okara versus 1 kg of Boiled Royal 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 Royal Red Kidney Beans:

• 1 kg of Boiled Royal Red Kidney Beans contains 4.8 times more Vitamin B1, 3.4 times more Vitamin B2, 5.5 times more Vitamin B3, 2.5 times more Vitamin B5 and 2.8 times more Vitamin B9 than Okara.
• Both Okara and Boiled Royal 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 Royal 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 Royal Red Kidney Beans:

• 1 kilogram of Okara has 1.8 times more Calcium, 1.6 times more Manganese, 8.8 times more Selenium and 1.2 times more Water than Boiled Royal Red Kidney Beans.
• While 1 kg of Boiled Royal Red Kidney Beans contains 1.3 times more Copper, 2.1 times more Iron, 1.6 times more Magnesium, 2.4 times more Phosphorus, 1.8 times more Potassium and 1.6 times more Zinc than Okara.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Okara has 1.6 times more Omega 3 and 18.5 times more Omega 6 than Boiled Royal Red Kidney Beans.
• While 1 kg of Boiled Royal Red Kidney Beans contains 1.6 times more Energy, 1.8 times more Carbohydrate and 2.7 times more Protein than Okara.
• 1 kilogram of Boiled Royal Red Kidney Beans provide inadequate amounts of Omega 6