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

Macros Ratio

	Protein	Fat	Carbs
Okara	18%	20%	62%
Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari)	43%	50%	7%

Macro Nutrients

	Okara	Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari)	Recommended Dietary Allowance
Energy	12% 345kcal	9.54% 277kcal	2900kcal per day for Men 19-50 years
Fat	8.1% 7.85g	17.3% 16.7g	97g per day for Men 19-50 years
Saturated Fat	2.74% 0.88g	7.56% 2.4g	32g per day for Men 19-50 years
Omega 3	25.2% 0.4g	69.7% 1.1g	1.6g per day for Men 19-50 years
Omega 6	17.8% 3.02g	49% 8.32g	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	4.1% 5.35g	130g per day for Men 19-50 years
Sugars	NA	4.38% 3.18g	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	2.4% 0.91g	38g per day for Men 19-50 years
Protein	28.5% 16g	58% 32.5g	56g per day for Men 19-50 years

Vitamins

	Okara	Tofu, soft, 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	17.8% 0.21mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.98% 0.091mg	13% 0.17mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.83% 0.45mg	15% 2.43mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8% 0.4mg	4.63% 0.23mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	40% 0.52mg	18% 0.24mg	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	50% 200μg	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	7.56% 9.07μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Okara	Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari)	Recommended Dietary Allowance
Calcium	36.3% 363mg	50.3% 503mg	1000mg per day for Men 19-50 years
Copper	101% 0.91mg	79% 0.71mg	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	63% 5.03mg	8mg per day for Men 19-50 years
Magnesium	28% 118mg	29% 122mg	420mg per day for Men 19-50 years
Manganese	79.7% 1.83mg	76.7% 1.76mg	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	59.6% 417mg	700mg per day for Men 19-50 years
Potassium	28.4% 966mg	16% 544mg	3400mg per day for Men 19-50 years
Selenium	87.4% 48μg	73.4% 40.4μg	55μg per day for Men 19-50 years
Sodium	2.72% 41mg	2.4% 36.3mg	1500mg per day for Men 19-50 years
Zinc	23% 2.54mg	26.4% 2.9mg	11mg per day for Men 19-50 years
Water	10% 370g	10.7% 396g	3700g per day for Men 19-50 years

Nutrient Comparison: Okara VS Tofu, soft, 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, soft, 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, soft, prepared with calcium sulfate and magnesium chloride (nigari):

• 1 pound of Okara has 2.2 times more Vitamin B6 than Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari).
• While 1 lb of Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari) contains 2.4 times more Vitamin B1, 1.9 times more Vitamin B2, 5.4 times more Vitamin B3 and 1.7 times more Vitamin B9 than Okara.
• 1 pound of Okara have insufficient amounts of Vitamin B1, Vitamin B2 and Vitamin B3
• Both Okara as well as Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari) have insufficient amounts of Vitamin A, Vitamin B5, Vitamin B12, Vitamin C and Vitamin D in one pound.

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

• 1 pound of Okara has 1.3 times more Copper and 1.8 times more Potassium than Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari).
• While 1 lb of Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari) contains 1.4 times more Calcium and 1.5 times more Phosphorus than Okara.
• Both Okara and Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari) contain similar levels of Iron, Magnesium, Manganese, Selenium, Zinc and Water per one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Okara has 1.2 times more Energy and 10.4 times more Carbohydrate than Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari).
• While 1 lb of Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari) contains 2.1 times more Fat, 2.8 times more Omega 3, 2.8 times more Omega 6 and 2 times more Protein than Okara.
• 1 pound of Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari) provide inadequate amounts of Carbohydrate