Comparing Nutrients in 1 pound Okara VS Boiled Yardlong Beans

Macros Ratio

	Protein	Fat	Carbs
Okara	18%	20%	62%
Boiled Yardlong Beans	27%	3%	70%

Macro Nutrients

	Okara	Boiled Yardlong Beans	Recommended Dietary Allowance
Energy	12% 345kcal	18.5% 535kcal	2900kcal per day for Men 19-50 years
Fat	8.1% 7.85g	2.1% 2.04g	97g per day for Men 19-50 years
Saturated Fat	2.74% 0.88g	1.64% 0.53g	32g per day for Men 19-50 years
Omega 3	25.2% 0.4g	25% 0.4g	1.6g per day for Men 19-50 years
Omega 6	17.8% 3.02g	2.8% 0.48g	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	73.6% 96g	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	45.4% 17.2g	38g per day for Men 19-50 years
Protein	28.5% 16g	67% 37.6g	56g per day for Men 19-50 years

Vitamins

	Okara	Boiled Yardlong Beans	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	80% 0.96mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.98% 0.091mg	22.3% 0.29mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.83% 0.45mg	15.6% 2.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8% 0.4mg	36% 1.8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	40% 0.52mg	33% 0.43mg	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	166% 662μg	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	2% 1.8mg	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	Boiled Yardlong Beans	Recommended Dietary Allowance
Calcium	36.3% 363mg	19% 191mg	1000mg per day for Men 19-50 years
Copper	101% 0.91mg	113% 1.02mg	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	150% 12mg	8mg per day for Men 19-50 years
Magnesium	28% 118mg	106% 445mg	420mg per day for Men 19-50 years
Manganese	79.7% 1.83mg	96% 2.2mg	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	117% 821mg	700mg per day for Men 19-50 years
Potassium	28.4% 966mg	42% 1429mg	3400mg per day for Men 19-50 years
Selenium	87.4% 48μg	23% 12.7μg	55μg per day for Men 19-50 years
Sodium	2.72% 41mg	1.5% 22.7mg	1500mg per day for Men 19-50 years
Zinc	23% 2.54mg	44.5% 4.9mg	11mg per day for Men 19-50 years
Water	10% 370g	8.43% 312g	3700g per day for Men 19-50 years

Nutrient Comparison: Okara VS Boiled Yardlong Beans per 1 lb

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

Lets compare vitamin content per 1 pound of Okara vs Boiled Yardlong Beans:

• 1 pound of Okara has 1.2 times more Vitamin B6 than Boiled Yardlong Beans.
• While 1 lb of Boiled Yardlong Beans contains 10.6 times more Vitamin B1, 3.2 times more Vitamin B2, 5.5 times more Vitamin B3, 4.5 times more Vitamin B5 and 5.6 times more Vitamin B9 than Okara.
• 1 pound of Okara have insufficient amounts of Vitamin B1, Vitamin B2, Vitamin B3 and Vitamin B5
• Both Okara as well as Boiled Yardlong Beans have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in one pound.

Comparing minerals per 1 pound for Okara vs Boiled Yardlong Beans:

• 1 pound of Okara has 1.9 times more Calcium and 3.8 times more Selenium than Boiled Yardlong Beans.
• While 1 lb of Boiled Yardlong Beans contains 2 times more Iron, 3.8 times more Magnesium, 3 times more Phosphorus, 1.5 times more Potassium and 1.9 times more Zinc than Okara.
• Both Okara and Boiled Yardlong Beans contain similar levels of Copper and Manganese per one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Okara has 6.3 times more Omega 6 than Boiled Yardlong Beans.
• While 1 lb of Boiled Yardlong Beans contains 1.6 times more Energy, 1.7 times more Carbohydrate and 2.4 times more Protein than Okara.
• Both Okara and Boiled Yardlong Beans offer comparable quantities of Omega 3 per one pound.
• 1 pound of Boiled Yardlong Beans provide inadequate amounts of Omega 6