Comparing Nutrients in 1 kilogram Okara VS Fuyu

Macros Ratio

	Protein	Fat	Carbs
Okara	18%	20%	62%
Fuyu	28%	58%	14%

Macro Nutrients

	Okara	Fuyu	Recommended Dietary Allowance
Energy	26.2% 760kcal	40% 1160kcal	2900kcal per day for Men 19-50 years
Fat	18% 17.3g	82.5% 80g	97g per day for Men 19-50 years
Saturated Fat	6.03% 1.93g	36% 11.6g	32g per day for Men 19-50 years
Omega 3	55.6% 0.89g	334% 5.34g	1.6g per day for Men 19-50 years
Omega 6	39% 6.66g	234% 40g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	94% 122g	33.7% 43.8g	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	NA	38g per day for Men 19-50 years
Protein	63% 35.2g	159% 89.2g	56g per day for Men 19-50 years

Vitamins

	Okara	Fuyu	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	131% 1.57mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	15.4% 0.2mg	77.7% 1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.25% 1mg	23.7% 3.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	17.6% 0.88mg	26.4% 1.32mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	88.5% 1.15mg	70% 0.91mg	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	72.5% 290μg	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	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	Fuyu	Recommended Dietary Allowance
Calcium	80% 800mg	46% 460mg	1000mg per day for Men 19-50 years
Copper	222% 2mg	418% 3.76mg	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	248% 20mg	8mg per day for Men 19-50 years
Magnesium	62% 260mg	124% 520mg	420mg per day for Men 19-50 years
Manganese	176% 4.04mg	510% 11.7mg	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	104% 730mg	700mg per day for Men 19-50 years
Potassium	62.6% 2130mg	22% 750mg	3400mg per day for Men 19-50 years
Selenium	193% 106μg	315% 173μg	55μg per day for Men 19-50 years
Sodium	6% 90mg	1915% 28730mg	1500mg per day for Men 19-50 years
Zinc	51% 5.6mg	142% 15.6mg	11mg per day for Men 19-50 years
Water	22% 816g	19% 700g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Okara vs Fuyu:

• Okara has 1.3 times more Vitamin B6 than Salted and Fermented Tofu.
• While Salted and Fermented Tofu contains 7.9 times more Vitamin B1, 5.1 times more Vitamin B2, 3.8 times more Vitamin B3 and 1.5 times more Vitamin B5 than Okara.
• Both Okara and Salted and Fermented Tofu have similar amounts of Vitamin B9 per 1 kg.
• Both Okara as well as Salted and Fermented Tofu have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Okara vs Fuyu:

• Okara has 1.7 times more Calcium and 2.8 times more Potassium than Salted and Fermented Tofu.
• While Salted and Fermented Tofu contains 1.9 times more Copper, 1.5 times more Iron, 2 times more Magnesium, 2.9 times more Manganese, 1.6 times more Selenium, 319.2 times more Sodium and 2.8 times more Zinc than Okara.
• Both Okara and Salted and Fermented Tofu have similar amounts of Phosphorus and Water per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Okara has 2.8 times more Carbohydrate than Salted and Fermented Tofu.
• While Salted and Fermented Tofu contains 1.5 times more Energy, 4.6 times more Fat, 6 times more Saturated Fat, 6 times more Omega 3, 6 times more Omega 6 and 2.5 times more Protein than Okara.
• Both Okara as well as Salted and Fermented Tofu have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.