Comparing Nutrients in 1 pound Okara VS Koyadofu

Macros Ratio

	Protein	Fat	Carbs
Okara	18%	20%	62%
Koyadofu	40%	52%	8%

Macro Nutrients

	Okara	Koyadofu	Recommended Dietary Allowance
Energy	12% 345kcal	74.6% 2164kcal	2900kcal per day for Men 19-50 years
Fat	8.1% 7.85g	142% 138g	97g per day for Men 19-50 years
Saturated Fat	2.74% 0.88g	62% 20g	32g per day for Men 19-50 years
Omega 3	25.2% 0.4g	574% 9.2g	1.6g per day for Men 19-50 years
Omega 6	17.8% 3.02g	403% 68.5g	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	35% 45.5g	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	86% 32.7g	38g per day for Men 19-50 years
Protein	28.5% 16g	425% 238g	56g per day for Men 19-50 years

Vitamins

	Okara	Koyadofu	Recommended Dietary Allowance
Vitamin A	0% 0μg	13% 118μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	7.56% 0.091mg	187% 2.24mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.98% 0.091mg	111% 1.44mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.83% 0.45mg	33.7% 5.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8% 0.4mg	37.6% 1.9mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	40% 0.52mg	100% 1.3mg	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	104% 417μg	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	3.53% 3.18mg	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	Koyadofu	Recommended Dietary Allowance
Calcium	36.3% 363mg	165% 1651mg	1000mg per day for Men 19-50 years
Copper	101% 0.91mg	594% 5.35mg	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	552% 44mg	8mg per day for Men 19-50 years
Magnesium	28% 118mg	63.7% 268mg	420mg per day for Men 19-50 years
Manganese	79.7% 1.83mg	728% 16.7mg	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	39% 272mg	313% 2191mg	700mg per day for Men 19-50 years
Potassium	28.4% 966mg	2.67% 91mg	3400mg per day for Men 19-50 years
Selenium	87.4% 48μg	448% 246μg	55μg per day for Men 19-50 years
Sodium	2.72% 41mg	1.8% 27.2mg	1500mg per day for Men 19-50 years
Zinc	23% 2.54mg	202% 22.2mg	11mg per day for Men 19-50 years
Water	10% 370g	0.71% 26.2g	3700g per day for Men 19-50 years

Nutrient Comparison: Okara VS Koyadofu per 1 lb

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

Lets compare vitamin content per 1 pound of Okara vs Koyadofu:

• 1 lb of Dried-frozen Tofu contains more Vitamin A, 24.7 times more Vitamin B1, 15.9 times more Vitamin B2, 11.9 times more Vitamin B3, 4.7 times more Vitamin B5, 2.5 times more Vitamin B6 and 3.5 times more Vitamin B9 than Okara.
• 1 pound of Okara have insufficient amounts of Vitamin A, Vitamin B1, Vitamin B2, Vitamin B3 and Vitamin B5
• Both Okara as well as Dried-frozen Tofu have insufficient amounts of Vitamin B12, Vitamin C and Vitamin D in one pound.

Comparing minerals per 1 pound for Okara vs Koyadofu:

• 1 pound of Okara has 10.7 times more Potassium and 14.1 times more Water than Koyadofu.
• While 1 lb of Dried-frozen Tofu contains 4.6 times more Calcium, 5.9 times more Copper, 7.5 times more Iron, 2.3 times more Magnesium, 9.1 times more Manganese, 8.1 times more Phosphorus, 5.1 times more Selenium and 8.8 times more Zinc than Okara.
• 1 pound of Koyadofu lack sufficient amounts of Potassium

Comparison of macro-nutrients per 1 pound:

• 1 pound of Okara has 1.2 times more Carbohydrate than Koyadofu.
• While 1 lb of Dried-frozen Tofu contains 6.3 times more Energy, 17.5 times more Fat, 22.7 times more Saturated Fat, 22.7 times more Omega 3, 22.7 times more Omega 6 and 14.9 times more Protein than Okara.