Comparing Nutrients in 1 pound Okara VS Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari)

Macros Ratio

	Protein	Fat	Carbs
Okara	18%	20%	62%
Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari)	42%	44%	14%

Macro Nutrients

	Okara	Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari)	Recommended Dietary Allowance
Energy	12% 345kcal	12.2% 354kcal	2900kcal per day for Men 19-50 years
Fat	8.1% 7.85g	19.5% 19g	97g per day for Men 19-50 years
Saturated Fat	2.74% 0.88g	11.2% 3.6g	32g per day for Men 19-50 years
Omega 3	25.2% 0.4g	47.3% 0.76g	1.6g per day for Men 19-50 years
Omega 6	17.8% 3.02g	39% 6.66g	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	9.94% 13g	130g per day for Men 19-50 years
Sugars	NA	3.75% 2.72g	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	10.7% 4.1g	38g per day for Men 19-50 years
Protein	28.5% 16g	73.2% 41g	56g per day for Men 19-50 years

Vitamins

	Okara	Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari)	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	22.7% 0.27mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.98% 0.091mg	22% 0.29mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.83% 0.45mg	2.86% 0.46mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8% 0.4mg	9.98% 0.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	40% 0.52mg	24.8% 0.32mg	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	21.5% 86μg	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	1% 0.91mg	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	0.3% 0.045mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	9.07% 11μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Okara	Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari)	Recommended Dietary Allowance
Calcium	36.3% 363mg	91% 912mg	1000mg per day for Men 19-50 years
Copper	101% 0.91mg	107% 0.97mg	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	91% 7.3mg	8mg per day for Men 19-50 years
Magnesium	28% 118mg	40% 168mg	420mg per day for Men 19-50 years
Manganese	79.7% 1.83mg	123% 2.83mg	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	78.4% 549mg	700mg per day for Men 19-50 years
Potassium	28.4% 966mg	19.7% 671mg	3400mg per day for Men 19-50 years
Selenium	87.4% 48μg	81.6% 45μg	55μg per day for Men 19-50 years
Sodium	2.72% 41mg	3.63% 54.4mg	1500mg per day for Men 19-50 years
Zinc	23% 2.54mg	34.2% 3.76mg	11mg per day for Men 19-50 years
Water	10% 370g	10% 376g	3700g per day for Men 19-50 years

Nutrient Comparison: Okara VS Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari) per 1 lb

Compare the macro and micronutrient content in 1 lb of Okara versus 1 lb of Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari) to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Okara vs Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari):

• 1 pound of Okara has 1.6 times more Vitamin B6 and 1.4 times more Vitamin B9 than Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari).
• While 1 lb of Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari) contains 3 times more Vitamin B1, 3.2 times more Vitamin B2 and 1.3 times more Vitamin B5 than Okara.
• 1 pound of Okara have insufficient amounts of Vitamin B1, Vitamin B2 and Vitamin B5
• Both Okara as well as Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari) have insufficient amounts of Vitamin A, Vitamin B3, Vitamin B12, Vitamin C and Vitamin D in one pound.

Comparing minerals per 1 pound for Okara vs Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari):

• 1 pound of Okara has 1.4 times more Potassium than Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari).
• While 1 lb of Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari) contains 2.5 times more Calcium, 1.4 times more Magnesium, 1.5 times more Manganese, 2 times more Phosphorus and 1.5 times more Zinc than Okara.
• Both Okara and Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari) contain similar levels of Copper, Iron, Selenium and Water per one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Okara has 4.3 times more Carbohydrate than Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari).
• While 1 lb of Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari) contains 2.4 times more Fat, 4.1 times more Saturated Fat, 1.9 times more Omega 3, 2.2 times more Omega 6 and 2.6 times more Protein than Okara.
• Both Okara and Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari) offer comparable quantities of Energy per one pound.