Comparing Nutrients in 1 kilogram Okara VS Navy Beans

Macros Ratio

	Protein	Fat	Carbs
Okara	18%	20%	62%
Navy Beans	26%	4%	70%

Macro Nutrients

	Okara	Navy Beans	Recommended Dietary Allowance
Energy	26.2% 760kcal	116% 3370kcal	2900kcal per day for Men 19-50 years
Fat	18% 17.3g	15.5% 15g	97g per day for Men 19-50 years
Saturated Fat	6.03% 1.93g	5.3% 1.7g	32g per day for Men 19-50 years
Omega 3	55.6% 0.89g	336% 5.38g	1.6g per day for Men 19-50 years
Omega 6	39% 6.66g	19.7% 3.35g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	94% 122g	467% 608g	130g per day for Men 19-50 years
Sugars	NA	53.5% 38.8g	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	0% 0g	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	% 2.1g	g per day for Men 19-50 years
Sucrose	NA	% 33.3g	g per day for Men 19-50 years
Fiber	NA	403% 153g	38g per day for Men 19-50 years
Protein	63% 35.2g	399% 223g	56g per day for Men 19-50 years

Vitamins

	Okara	Navy 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	646% 7.75mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	15.4% 0.2mg	126% 1.64mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.25% 1mg	137% 22mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	17.6% 0.88mg	149% 7.44mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	88.5% 1.15mg	329% 4.3mg	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	910% 3640μg	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	NA	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	1.33% 0.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	21% 25μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Okara	Navy Beans	Recommended Dietary Allowance
Calcium	80% 800mg	147% 1470mg	1000mg per day for Men 19-50 years
Copper	222% 2mg	927% 8.34mg	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	686% 55mg	8mg per day for Men 19-50 years
Magnesium	62% 260mg	417% 1750mg	420mg per day for Men 19-50 years
Manganese	176% 4.04mg	617% 14mg	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	581% 4070mg	700mg per day for Men 19-50 years
Potassium	62.6% 2130mg	349% 11850mg	3400mg per day for Men 19-50 years
Selenium	193% 106μg	200% 110μg	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	332% 36.5mg	11mg per day for Men 19-50 years
Water	22% 816g	3.27% 121g	3700g per day for Men 19-50 years

Nutrient Comparison: Okara VS Navy Beans per 1 kg

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

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

• 1 kg of Raw Navy Beans contains 38.8 times more Vitamin B1, 8.2 times more Vitamin B2, 21.9 times more Vitamin B3, 8.5 times more Vitamin B5, 3.7 times more Vitamin B6 and 14 times more Vitamin B9 than Okara.
• 1 kilogram of Okara have insufficient amounts of Vitamin B1, Vitamin B2, Vitamin B3 and Vitamin B5
• Both Okara as well as Raw Navy Beans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Okara vs Navy Beans:

• 1 kilogram of Okara has 6.7 times more Water than Navy Beans.
• While 1 kg of Raw Navy Beans contains 1.8 times more Calcium, 4.2 times more Copper, 4.2 times more Iron, 6.7 times more Magnesium, 3.5 times more Manganese, 6.8 times more Phosphorus, 5.6 times more Potassium and 6.5 times more Zinc than Okara.
• Both Okara and Navy Beans contain similar levels of Selenium per one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Okara has 2 times more Omega 6 than Navy Beans.
• While 1 kg of Raw Navy Beans contains 4.4 times more Energy, 6 times more Omega 3, 5 times more Carbohydrate and 6.3 times more Protein than Okara.
• 1 kilogram of Navy Beans provide inadequate amounts of Omega 6