Comparing Nutrients in 1 pound Okara VS Stewed Canned Tomatoes

Macros Ratio

	Protein	Fat	Carbs
Okara	18%	20%	62%
Stewed Canned Tomatoes	12%	6%	82%

Macro Nutrients

	Okara	Stewed Canned Tomatoes	Recommended Dietary Allowance
Energy	12% 345kcal	4.07% 118kcal	2900kcal per day for Men 19-50 years
Fat	8.1% 7.85g	0.89% 0.86g	97g per day for Men 19-50 years
Saturated Fat	2.74% 0.88g	0.37% 0.12g	32g per day for Men 19-50 years
Omega 3	25.2% 0.4g	0.85% 0.014g	1.6g per day for Men 19-50 years
Omega 6	17.8% 3.02g	1.97% 0.34g	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	21.6% 28g	130g per day for Men 19-50 years
Sugars	NA	22% 16g	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	11.8% 8.53g	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	% 7.4g	g per day for Men 19-50 years
Sucrose	NA	% 0.091g	g per day for Men 19-50 years
Fiber	NA	12% 4.54g	38g per day for Men 19-50 years
Protein	28.5% 16g	7.37% 4.13g	56g per day for Men 19-50 years

Vitamins

	Okara	Stewed Canned Tomatoes	Recommended Dietary Allowance
Vitamin A	0% 0μg	4.54% 41μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	7.56% 0.091mg	17.4% 0.21mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.98% 0.091mg	12.2% 0.16mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.83% 0.45mg	20.2% 3.24mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8% 0.4mg	10.3% 0.52mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	40% 0.52mg	5.93% 0.077mg	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	5.67% 22.7μg	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	40% 36mg	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	25% 3.76mg	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	Stewed Canned Tomatoes	Recommended Dietary Allowance
Calcium	36.3% 363mg	15.4% 154mg	1000mg per day for Men 19-50 years
Copper	101% 0.91mg	56.4% 0.51mg	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	75.4% 6.03mg	8mg per day for Men 19-50 years
Magnesium	28% 118mg	13% 54.4mg	420mg per day for Men 19-50 years
Manganese	79.7% 1.83mg	11.6% 0.27mg	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	13% 91mg	700mg per day for Men 19-50 years
Potassium	28.4% 966mg	27.6% 939mg	3400mg per day for Men 19-50 years
Selenium	87.4% 48μg	4.95% 2.72μg	55μg per day for Men 19-50 years
Sodium	2.72% 41mg	67% 1002mg	1500mg per day for Men 19-50 years
Zinc	23% 2.54mg	7% 0.77mg	11mg per day for Men 19-50 years
Water	10% 370g	11.2% 415g	3700g per day for Men 19-50 years

Nutrient Comparison: Okara VS Stewed Canned Tomatoes per 1 lb

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

Lets compare vitamin content per 1 pound of Okara vs Stewed Canned Tomatoes:

• 1 pound of Okara has 6.8 times more Vitamin B6 and 5.2 times more Vitamin B9 than Stewed Canned Tomatoes.
• While 1 lb of Stewed Canned Ripe Red Tomatoes contains 2.3 times more Vitamin B1, 1.8 times more Vitamin B2, 7.1 times more Vitamin B3, 1.3 times more Vitamin B5 and more Vitamin C than Okara.
• 1 pound of Okara have insufficient amounts of Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B5 and Vitamin C
• 1 pound of Stewed Canned Tomatoes have insufficient amounts of Vitamin B6 and Vitamin B9
• Both Okara as well as Stewed Canned Ripe Red Tomatoes have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Okara vs Stewed Canned Tomatoes:

• 1 pound of Okara has 2.4 times more Calcium, 1.8 times more Copper, 2.2 times more Magnesium, 6.8 times more Manganese, 3 times more Phosphorus, 17.7 times more Selenium and 3.3 times more Zinc than Stewed Canned Tomatoes.
• While 1 lb of Stewed Canned Ripe Red Tomatoes contains 24.6 times more Sodium than Okara.
• Both Okara and Stewed Canned Tomatoes contain similar levels of Iron, Potassium and Water per one pound.
• 1 pound of Stewed Canned Tomatoes lack sufficient amounts of Selenium and Zinc

Comparison of macro-nutrients per 1 pound:

• 1 pound of Okara has 2.9 times more Energy, 29.7 times more Omega 3, 9 times more Omega 6, 2 times more Carbohydrate and 3.9 times more Protein than Stewed Canned Tomatoes.
• 1 pound of Stewed Canned Tomatoes provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein