Comparing Nutrients in 1 kilogram Okara VS Cooked Ripe Red Tomatoes

Macros Ratio

	Protein	Fat	Carbs
Okara	18%	20%	62%
Cooked Ripe Red Tomatoes	18%	5%	77%

Macro Nutrients

	Okara	Cooked Ripe Red Tomatoes	Recommended Dietary Allowance
Energy	26.2% 760kcal	6.2% 180kcal	2900kcal per day for Men 19-50 years
Fat	18% 17.3g	1.13% 1.1g	97g per day for Men 19-50 years
Saturated Fat	6.03% 1.93g	0.47% 0.15g	32g per day for Men 19-50 years
Omega 3	55.6% 0.89g	1.25% 0.02g	1.6g per day for Men 19-50 years
Omega 6	39% 6.66g	2.47% 0.42g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	94% 122g	31% 40g	130g per day for Men 19-50 years
Sugars	NA	34.3% 25g	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	18% 13g	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	% 12g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	NA	18.4% 7g	38g per day for Men 19-50 years
Protein	63% 35.2g	17% 9.5g	56g per day for Men 19-50 years

Vitamins

	Okara	Cooked Ripe Red Tomatoes	Recommended Dietary Allowance
Vitamin A	0% 0μg	26.7% 240μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	16.7% 0.2mg	30% 0.36mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	15.4% 0.2mg	17% 0.22mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.25% 1mg	33.3% 5.32mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	17.6% 0.88mg	26% 1.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	88.5% 1.15mg	60.8% 0.79mg	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	32.5% 130μg	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	253% 228mg	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	37.3% 5.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	23.3% 28μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Okara	Cooked Ripe Red Tomatoes	Recommended Dietary Allowance
Calcium	80% 800mg	11% 110mg	1000mg per day for Men 19-50 years
Copper	222% 2mg	83.3% 0.75mg	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	85% 6.8mg	8mg per day for Men 19-50 years
Magnesium	62% 260mg	21.4% 90mg	420mg per day for Men 19-50 years
Manganese	176% 4.04mg	45.7% 1.05mg	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	40% 280mg	700mg per day for Men 19-50 years
Potassium	62.6% 2130mg	64% 2180mg	3400mg per day for Men 19-50 years
Selenium	193% 106μg	9.1% 5μg	55μg per day for Men 19-50 years
Sodium	6% 90mg	7.33% 110mg	1500mg per day for Men 19-50 years
Zinc	51% 5.6mg	12.7% 1.4mg	11mg per day for Men 19-50 years
Water	22% 816g	25.5% 943g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Okara vs Cooked Ripe Red Tomatoes:

• Okara has 1.5 times more Vitamin B6 and 2 times more Vitamin B9 than Cooked Ripe Red Tomatoes.
• While Cooked Ripe Red Tomatoes contain more Vitamin A, 1.8 times more Vitamin B1, 5.3 times more Vitamin B3, 1.5 times more Vitamin B5 and more Vitamin C than Okara.
• Both Okara and Cooked Ripe Red Tomatoes have similar amounts of Vitamin B2 per 1 kg.
• Both Okara as well as Cooked Ripe Red Tomatoes have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Okara vs Cooked Ripe Red Tomatoes:

• Okara has 7.3 times more Calcium, 2.7 times more Copper, 1.9 times more Iron, 2.9 times more Magnesium, 3.8 times more Manganese, 2.1 times more Phosphorus, 21.2 times more Selenium and 4 times more Zinc than Cooked Ripe Red Tomatoes.
• Both Okara and Cooked Ripe Red Tomatoes have similar amounts of Potassium and Water per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Okara has 4.2 times more Energy, 15.7 times more Fat, 44.5 times more Omega 3, 15.9 times more Omega 6, 3 times more Carbohydrate and 3.7 times more Protein than Cooked Ripe Red Tomatoes.
• Both Okara as well as Cooked Ripe Red Tomatoes have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.