Comparing Nutrients in 1 pound Okara VS Royal Red Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Okara	18%	20%	62%
Royal Red Kidney Beans	30%	1%	69%

Macro Nutrients

	Okara	Royal Red Kidney Beans	Recommended Dietary Allowance
Energy	12% 345kcal	51.5% 1492kcal	2900kcal per day for Men 19-50 years
Fat	8.1% 7.85g	2.1% 2.04g	97g per day for Men 19-50 years
Saturated Fat	2.74% 0.88g	0.92% 0.29g	32g per day for Men 19-50 years
Omega 3	25.2% 0.4g	43% 0.69g	1.6g per day for Men 19-50 years
Omega 6	17.8% 3.02g	2.6% 0.44g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	42.7% 55.5g	204% 265g	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	297% 113g	38g per day for Men 19-50 years
Protein	28.5% 16g	205% 115g	56g per day for Men 19-50 years

Vitamins

	Okara	Royal Red Kidney Beans	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	7.56% 0.091mg	147% 1.77mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.98% 0.091mg	83.7% 1.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.83% 0.45mg	59.7% 9.55mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8% 0.4mg	70.7% 3.53mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	40% 0.52mg	138% 1.8mg	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	29.5% 118μg	446% 1783μg	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	22.7% 20.4mg	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	Royal Red Kidney Beans	Recommended Dietary Allowance
Calcium	36.3% 363mg	59.4% 594mg	1000mg per day for Men 19-50 years
Copper	101% 0.91mg	504% 4.54mg	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	73.7% 5.9mg	493% 39.5mg	8mg per day for Men 19-50 years
Magnesium	28% 118mg	149% 626mg	420mg per day for Men 19-50 years
Manganese	79.7% 1.83mg	219% 5.03mg	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	39% 272mg	263% 1842mg	700mg per day for Men 19-50 years
Potassium	28.4% 966mg	180% 6105mg	3400mg per day for Men 19-50 years
Selenium	87.4% 48μg	26.4% 14.5μg	55μg per day for Men 19-50 years
Sodium	2.72% 41mg	3.93% 59mg	1500mg per day for Men 19-50 years
Zinc	23% 2.54mg	110% 12mg	11mg per day for Men 19-50 years
Water	10% 370g	1.46% 54g	3700g per day for Men 19-50 years

Nutrient Comparison: Okara VS Royal Red Kidney Beans per 1 lb

Compare the macro and micronutrient content in 1 lb of Okara versus 1 lb of Royal Red Kidney Beans to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Okara vs Royal Red Kidney Beans:

• 1 lb of Raw Royal Red Kidney Beans contains 19.5 times more Vitamin B1, 12 times more Vitamin B2, 21.1 times more Vitamin B3, 8.9 times more Vitamin B5, 3.4 times more Vitamin B6, 15.1 times more Vitamin B9 and more Vitamin C than Okara.
• 1 pound of Okara have insufficient amounts of Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B5 and Vitamin C
• Both Okara as well as Raw Royal Red Kidney Beans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Okara vs Royal Red Kidney Beans:

• 1 pound of Okara has 3.3 times more Selenium and 6.9 times more Water than Royal Red Kidney Beans.
• While 1 lb of Raw Royal Red Kidney Beans contains 1.6 times more Calcium, 5 times more Copper, 6.7 times more Iron, 5.3 times more Magnesium, 2.7 times more Manganese, 6.8 times more Phosphorus, 6.3 times more Potassium and 4.8 times more Zinc than Okara.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Okara has 6.9 times more Omega 6 than Royal Red Kidney Beans.
• While 1 lb of Raw Royal Red Kidney Beans contains 4.3 times more Energy, 1.7 times more Omega 3, 4.8 times more Carbohydrate and 7.2 times more Protein than Okara.
• 1 pound of Royal Red Kidney Beans provide inadequate amounts of Omega 6