Comparing Nutrients in 300 calories Okara VS Boiled Red Kidney Beans

Weight per 300 calories

• Okara: 395g
• Boiled Red Kidney Beans: 236g

Boiled Red Kidney Beans have 1.7 times more energy per unit of mass than Okara, which is average in comparison to other foods. Okara having average energy density.

Discover which food has more nutrients per 300 calories - Okara or Boiled Red Kidney Beans?

Macros Ratio

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

Macro Nutrients

	Okara	Boiled Red Kidney Beans	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	7.04% 6.83g	1.2% 1.2g	97g per day for Men 19-50 years
Saturated Fat	2.4% 0.76g	0.53% 0.17g	32g per day for Men 19-50 years
Omega 3	22% 0.35g	25% 0.4g	1.6g per day for Men 19-50 years
Omega 6	15.5% 2.63g	1.5% 0.25g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	37% 48.3g	41.4% 54g	130g per day for Men 19-50 years
Sugars	NA	1.04% 0.76g	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% 17.5g	38g per day for Men 19-50 years
Protein	25% 14g	36.6% 20.5g	56g per day for Men 19-50 years

Vitamins

	Okara	Boiled Red Kidney Beans	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	6.58% 0.079mg	31.5% 0.38mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.07% 0.079mg	10.5% 0.14mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.47% 0.39mg	8.53% 1.37mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.95% 0.35mg	10.4% 0.52mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	35% 0.45mg	22% 0.28mg	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	25.7% 103μg	76.8% 307μg	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	3.15% 2.83mg	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	0.47% 0.071mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	16.5% 20μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Okara	Boiled Red Kidney Beans	Recommended Dietary Allowance
Calcium	31.6% 316mg	6.6% 66mg	1000mg per day for Men 19-50 years
Copper	87.7% 0.79mg	63.5% 0.57mg	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	64% 5.13mg	87% 6.94mg	8mg per day for Men 19-50 years
Magnesium	24.4% 103mg	25.3% 106mg	420mg per day for Men 19-50 years
Manganese	69.3% 1.6mg	49% 1.13mg	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	34% 237mg	48% 335mg	700mg per day for Men 19-50 years
Potassium	24.7% 841mg	28% 952mg	3400mg per day for Men 19-50 years
Selenium	76% 42μg	5.15% 2.83μg	55μg per day for Men 19-50 years
Sodium	2.37% 35.5mg	0.31% 4.72mg	1500mg per day for Men 19-50 years
Zinc	20% 2.2mg	23% 2.53mg	11mg per day for Men 19-50 years
Water	8.7% 322g	4.27% 158g	3700g per day for Men 19-50 years

Okara VS Boiled Red Kidney Beans Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Okara or Boiled Red Kidney Beans?

Lets compare vitamin content per 300 calories of Okara vs Boiled Red Kidney Beans:

• 300 calories of Okara have 1.6 times more Vitamin B6 than Boiled Red Kidney Beans.
• While 300 kcal of Boiled Red Kidney Beans contain 4.8 times more Vitamin B1, 1.7 times more Vitamin B2, 3.5 times more Vitamin B3, 1.5 times more Vitamin B5 and 3 times more Vitamin B9 than Okara.
• 300 calories of Okara have insufficient amounts of Vitamin B3
• Both Okara as well as Boiled Red Kidney Beans have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 300 calories.

Comparing minerals per 300 calories for Okara vs Boiled Red Kidney Beans:

• 300 calories of Okara have 4.8 times more Calcium, 1.4 times more Copper, 1.4 times more Manganese, 14.8 times more Selenium and 2 times more Water than Boiled Red Kidney Beans.
• While 300 kcal of Boiled Red Kidney Beans contain 1.4 times more Iron and 1.4 times more Phosphorus than Okara.
• Both Okara and Boiled Red Kidney Beans contain similar levels of Magnesium, Potassium and Zinc per 300 calories.
• 300 calories of Boiled Red Kidney Beans lack sufficient amounts of Selenium

Comparison of macro-nutrients per 300 calories:

• 300 calories of Okara have 5.8 times more Fat and 10.4 times more Omega 6 than Boiled Red Kidney Beans.
• While 300 kcal of Boiled Red Kidney Beans contain 1.5 times more Protein than Okara.
• Both Okara and Boiled Red Kidney Beans offer comparable quantities of Energy, Omega 3 and Carbohydrate per 300 calories.
• 300 calories of Boiled Red Kidney Beans provide inadequate amounts of Omega 6