Comparing Nutrients in 1 kilogram Okara VS Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari)

Macros Ratio

	Protein	Fat	Carbs
Okara	18%	20%	62%
Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari)	42%	44%	14%

Macro Nutrients

	Okara	Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari)	Recommended Dietary Allowance
Energy	26.2% 760kcal	27% 780kcal	2900kcal per day for Men 19-50 years
Fat	18% 17.3g	43% 41.7g	97g per day for Men 19-50 years
Saturated Fat	6.03% 1.93g	24.8% 7.93g	32g per day for Men 19-50 years
Omega 3	55.6% 0.89g	104% 1.67g	1.6g per day for Men 19-50 years
Omega 6	39% 6.66g	86.4% 14.7g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	94% 122g	22% 28.5g	130g per day for Men 19-50 years
Sugars	NA	8.28% 6g	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	23.7% 9g	38g per day for Men 19-50 years
Protein	63% 35.2g	161% 90g	56g per day for Men 19-50 years

Vitamins

	Okara	Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari)	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	50% 0.6mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	15.4% 0.2mg	48.5% 0.63mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.25% 1mg	6.3% 1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	17.6% 0.88mg	22% 1.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	88.5% 1.15mg	54.6% 0.71mg	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	47.5% 190μg	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	2.22% 2mg	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	0.67% 0.1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	20% 24μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Okara	Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari)	Recommended Dietary Allowance
Calcium	80% 800mg	201% 2010mg	1000mg per day for Men 19-50 years
Copper	222% 2mg	237% 2.13mg	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	201% 16mg	8mg per day for Men 19-50 years
Magnesium	62% 260mg	88% 370mg	420mg per day for Men 19-50 years
Manganese	176% 4.04mg	272% 6.25mg	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	173% 1210mg	700mg per day for Men 19-50 years
Potassium	62.6% 2130mg	43.5% 1480mg	3400mg per day for Men 19-50 years
Selenium	193% 106μg	180% 99μg	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	75.5% 8.3mg	11mg per day for Men 19-50 years
Water	22% 816g	22.4% 829g	3700g per day for Men 19-50 years

Nutrient Comparison: Okara VS Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari) per 1 kg

Compare the macro and micronutrient content in 1 kg of Okara versus 1 kg of Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari) to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Okara vs Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari):

• 1 kilogram of Okara has 1.6 times more Vitamin B6 and 1.4 times more Vitamin B9 than Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari).
• While 1 kg of Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari) contains 3 times more Vitamin B1, 3.2 times more Vitamin B2 and 1.3 times more Vitamin B5 than Okara.
• 1 kilogram of Okara have insufficient amounts of Vitamin B1, Vitamin B2 and Vitamin B5
• Both Okara as well as Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari) have insufficient amounts of Vitamin A, Vitamin B3, Vitamin B12, Vitamin C and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Okara vs Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari):

• 1 kilogram of Okara has 1.4 times more Potassium than Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari).
• While 1 kg of Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari) contains 2.5 times more Calcium, 1.4 times more Magnesium, 1.5 times more Manganese, 2 times more Phosphorus and 1.5 times more Zinc than Okara.
• Both Okara and Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari) contain similar levels of Copper, Iron, Selenium and Water per one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Okara has 4.3 times more Carbohydrate than Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari).
• While 1 kg of Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari) contains 2.4 times more Fat, 4.1 times more Saturated Fat, 1.9 times more Omega 3, 2.2 times more Omega 6 and 2.6 times more Protein than Okara.
• Both Okara and Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari) offer comparable quantities of Energy per one kilogram.