Comparing Nutrients in 1 kilogram Okara VS Fried Tofu

Macros Ratio

	Protein	Fat	Carbs
Okara	18%	20%	62%
Fried Tofu	26%	62%	12%

Macro Nutrients

	Okara	Fried Tofu	Recommended Dietary Allowance
Energy	26.2% 760kcal	93% 2700kcal	2900kcal per day for Men 19-50 years
Fat	18% 17.3g	208% 202g	97g per day for Men 19-50 years
Saturated Fat	6.03% 1.93g	91% 29g	32g per day for Men 19-50 years
Omega 3	55.6% 0.89g	841% 13.5g	1.6g per day for Men 19-50 years
Omega 6	39% 6.66g	591% 100g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	94% 122g	68% 88.6g	130g per day for Men 19-50 years
Sugars	NA	37.5% 27g	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	103% 39g	38g per day for Men 19-50 years
Protein	63% 35.2g	336% 188g	56g per day for Men 19-50 years

Vitamins

	Okara	Fried Tofu	Recommended Dietary Allowance
Vitamin A	0% 0μg	1.1% 10μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	16.7% 0.2mg	142% 1.7mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	15.4% 0.2mg	38.5% 0.5mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.25% 1mg	6.25% 1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	17.6% 0.88mg	28% 1.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	88.5% 1.15mg	76% 0.99mg	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	67.5% 270μg	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	0% 0mg	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	2.67% 0.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	65% 78μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Okara	Fried Tofu	Recommended Dietary Allowance
Calcium	80% 800mg	372% 3720mg	1000mg per day for Men 19-50 years
Copper	222% 2mg	442% 3.98mg	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	609% 48.7mg	8mg per day for Men 19-50 years
Magnesium	62% 260mg	143% 600mg	420mg per day for Men 19-50 years
Manganese	176% 4.04mg	650% 15mg	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	410% 2870mg	700mg per day for Men 19-50 years
Potassium	62.6% 2130mg	43% 1460mg	3400mg per day for Men 19-50 years
Selenium	193% 106μg	518% 285μg	55μg per day for Men 19-50 years
Sodium	6% 90mg	10.7% 160mg	1500mg per day for Men 19-50 years
Zinc	51% 5.6mg	181% 20mg	11mg per day for Men 19-50 years
Water	22% 816g	13.7% 505g	3700g per day for Men 19-50 years

Nutrient Comparison: Okara VS Fried Tofu per 1 kg

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

Lets compare vitamin content per 1 kilogram of Okara vs Fried Tofu:

• 1 kg of Fried Tofu contains 8.5 times more Vitamin B1, 2.5 times more Vitamin B2 and 1.6 times more Vitamin B5 than Okara.
• Both Okara and Fried Tofu provide similar amounts of Vitamin B6 and Vitamin B9 per one kilogram.
• 1 kilogram of Okara have insufficient amounts of Vitamin B1, Vitamin B2 and Vitamin B5
• Both Okara as well as Fried Tofu 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 Fried Tofu:

• 1 kilogram of Okara has 1.5 times more Potassium and 1.6 times more Water than Fried Tofu.
• While 1 kg of Fried Tofu contains 4.7 times more Calcium, 2 times more Copper, 3.7 times more Iron, 2.3 times more Magnesium, 3.7 times more Manganese, 4.8 times more Phosphorus, 2.7 times more Selenium and 3.6 times more Zinc than Okara.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Okara has 1.4 times more Carbohydrate than Fried Tofu.
• While 1 kg of Fried Tofu contains 3.6 times more Energy, 11.7 times more Fat, 15.1 times more Saturated Fat, 15.1 times more Omega 3, 15.1 times more Omega 6 and 5.3 times more Protein than Okara.