Comparing Nutrients in 1 pound Okara VS Cooked Chopped Frozen Broccoli

Macros Ratio

	Protein	Fat	Carbs
Okara	18%	20%	62%
Cooked Chopped Frozen Broccoli	36%	3%	61%

Macro Nutrients

	Okara	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Energy	12% 345kcal	4.38% 127kcal	2900kcal per day for Men 19-50 years
Fat	8.1% 7.85g	0.56% 0.54g	97g per day for Men 19-50 years
Saturated Fat	2.74% 0.88g	0.26% 0.082g	32g per day for Men 19-50 years
Omega 3	25.2% 0.4g	12% 0.19g	1.6g per day for Men 19-50 years
Omega 6	17.8% 3.02g	0.35% 0.059g	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	18.7% 24.3g	130g per day for Men 19-50 years
Sugars	NA	9.2% 6.67g	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	36% 13.6g	38g per day for Men 19-50 years
Protein	28.5% 16g	25% 14g	56g per day for Men 19-50 years

Vitamins

	Okara	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Vitamin A	0% 0μg	25.7% 231μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	7.56% 0.091mg	20.8% 0.25mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.98% 0.091mg	28.3% 0.37mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.83% 0.45mg	13% 2.08mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8% 0.4mg	25% 1.24mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	40% 0.52mg	45.4% 0.59mg	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	63.5% 254μg	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	202% 182mg	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	40% 6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	333% 400μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Okara	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Calcium	36.3% 363mg	15% 150mg	1000mg per day for Men 19-50 years
Copper	101% 0.91mg	17% 0.15mg	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	34.6% 2.77mg	8mg per day for Men 19-50 years
Magnesium	28% 118mg	14% 59mg	420mg per day for Men 19-50 years
Manganese	79.7% 1.83mg	44% 1mg	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	31.8% 222mg	700mg per day for Men 19-50 years
Potassium	28.4% 966mg	19% 644mg	3400mg per day for Men 19-50 years
Selenium	87.4% 48μg	5.77% 3.18μg	55μg per day for Men 19-50 years
Sodium	2.72% 41mg	3.33% 50mg	1500mg per day for Men 19-50 years
Zinc	23% 2.54mg	11.5% 1.27mg	11mg per day for Men 19-50 years
Water	10% 370g	11% 411g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Okara vs Cooked Chopped Frozen Broccoli:

• Boiled Chopped Frozen Broccoli contains more Vitamin A, 2.8 times more Vitamin B1, 4.1 times more Vitamin B2, 4.6 times more Vitamin B3, 3.1 times more Vitamin B5, 2.2 times more Vitamin B9 and more Vitamin C than Okara.
• Both Okara and Boiled Chopped Frozen Broccoli have similar amounts of Vitamin B6 per 1 lb.
• Both Okara as well as Boiled Chopped Frozen Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Okara vs Cooked Chopped Frozen Broccoli:

• Okara has 2.4 times more Calcium, 5.9 times more Copper, 2.1 times more Iron, 2 times more Magnesium, 1.8 times more Manganese, 1.2 times more Phosphorus, 1.5 times more Potassium, 15.1 times more Selenium and 2 times more Zinc than Boiled Chopped Frozen Broccoli.
• Both Okara and Boiled Chopped Frozen Broccoli have similar amounts of Water per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Okara has 2.7 times more Energy, 14.4 times more Fat, 2.1 times more Omega 3, 51.2 times more Omega 6 and 2.3 times more Carbohydrate than Boiled Chopped Frozen Broccoli.
• Both Okara and Boiled Chopped Frozen Broccoli have similar amounts of Protein per 1 lb.
• Both Okara as well as Boiled Chopped Frozen Broccoli have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.