Comparing Nutrients in 1 pound Okara VS Fried Tofu

Macros Ratio

	Protein	Fat	Carbs
Okara	18%	20%	62%
Fried Tofu	26%	62%	12%

Macro Nutrients

	Okara	Fried Tofu	Recommended Dietary Allowance
Energy	12% 345kcal	42.2% 1225kcal	2900kcal per day for Men 19-50 years
Fat	8.1% 7.85g	94% 92g	97g per day for Men 19-50 years
Saturated Fat	2.74% 0.88g	41.4% 13.2g	32g per day for Men 19-50 years
Omega 3	25.2% 0.4g	382% 6.1g	1.6g per day for Men 19-50 years
Omega 6	17.8% 3.02g	268% 45.6g	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	31% 40g	130g per day for Men 19-50 years
Sugars	NA	17% 12.3g	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	46.6% 17.7g	38g per day for Men 19-50 years
Protein	28.5% 16g	152% 85.4g	56g per day for Men 19-50 years

Vitamins

	Okara	Fried Tofu	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.5% 4.54μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	7.56% 0.091mg	64.3% 0.77mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.98% 0.091mg	17.4% 0.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.83% 0.45mg	2.83% 0.45mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8% 0.4mg	12.7% 0.64mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	40% 0.52mg	34.5% 0.45mg	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	30.6% 122μg	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	0% 0mg	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	1.2% 0.18mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	29.5% 35.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Okara	Fried Tofu	Recommended Dietary Allowance
Calcium	36.3% 363mg	169% 1687mg	1000mg per day for Men 19-50 years
Copper	101% 0.91mg	201% 1.8mg	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	276% 22mg	8mg per day for Men 19-50 years
Magnesium	28% 118mg	64.8% 272mg	420mg per day for Men 19-50 years
Manganese	79.7% 1.83mg	295% 6.8mg	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	186% 1302mg	700mg per day for Men 19-50 years
Potassium	28.4% 966mg	19.5% 662mg	3400mg per day for Men 19-50 years
Selenium	87.4% 48μg	235% 129μg	55μg per day for Men 19-50 years
Sodium	2.72% 41mg	4.84% 72.6mg	1500mg per day for Men 19-50 years
Zinc	23% 2.54mg	82% 9.03mg	11mg per day for Men 19-50 years
Water	10% 370g	6.2% 229g	3700g per day for Men 19-50 years

Nutrient Comparison: Okara VS Fried Tofu per 1 lb

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

Lets compare vitamin content per 1 pound of Okara vs Fried Tofu:

• 1 lb of Fried Tofu contains 8.5 times more Vitamin B1, 2.5 times more Vitamin B2 and 1.6 times more Vitamin B5 than Okara.
• Both Okara and Fried Tofu provide similar amounts of Vitamin B6 and Vitamin B9 per one pound.
• 1 pound of Okara have insufficient amounts of Vitamin B1, Vitamin B2 and Vitamin B5
• Both Okara as well as Fried Tofu 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 Fried Tofu:

• 1 pound of Okara has 1.5 times more Potassium and 1.6 times more Water than Fried Tofu.
• While 1 lb of Fried Tofu contains 4.7 times more Calcium, 2 times more Copper, 3.7 times more Iron, 2.3 times more Magnesium, 3.7 times more Manganese, 4.8 times more Phosphorus, 2.7 times more Selenium and 3.6 times more Zinc than Okara.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Okara has 1.4 times more Carbohydrate than Fried Tofu.
• While 1 lb of Fried Tofu contains 3.6 times more Energy, 11.7 times more Fat, 15.1 times more Saturated Fat, 15.1 times more Omega 3, 15.1 times more Omega 6 and 5.3 times more Protein than Okara.