Comparing Nutrients in 300 calories OkaraVS Broccoli Raab
Weight per 300 calories
Okara
395g
Broccoli Raab
1364g
Okara has 3.5 times more energy per 100g than Broccoli Raab. It has average energy density when compared to other foods. Raw Broccoli Raab having very low energy density.
Discover which food has more nutrients per 300 calories - Okara or Broccoli Raab?
Discover which food has more nutrients per 300 calories - Okara or Broccoli Raab?
Lets compare vitamin content per 300 calories of Okara vs Broccoli Raab:
300 kcal of Raw Broccoli Raab contain more Vitamin A, 28 times more Vitamin B1, 22.3 times more Vitamin B2, 42.2 times more Vitamin B3, 12.6 times more Vitamin B5, 5.1 times more Vitamin B6, 11 times more Vitamin B9 and more Vitamin C than Okara.
300 calories of Okara have insufficient amounts of Vitamin A, Vitamin B3 and Vitamin C
Both Okara as well as Raw Broccoli Raab have insufficient amounts of Vitamin B12 and Vitamin D in 300 calories.
Comparing minerals per 300 calories for Okara vs Broccoli Raab:
300 calories of Okara have 1.4 times more Copper and 3.1 times more Selenium than Broccoli Raab.
While 300 kcal of Raw Broccoli Raab contain 4.7 times more Calcium, 5.7 times more Iron, 2.9 times more Magnesium, 3.4 times more Manganese, 4.2 times more Phosphorus, 3.2 times more Potassium, 12.7 times more Sodium, 4.8 times more Zinc and 3.9 times more Water than Okara.
Comparison of macro-nutrients per 300 calories:
300 calories of Okara have 6.6 times more Omega 6 and 1.2 times more Carbohydrate than Broccoli Raab.
While 300 kcal of Raw Broccoli Raab contain 7.3 times more Omega 3 and 3.1 times more Protein than Okara.
Both Okara and Broccoli Raab offer comparable quantities of Energy and Fat per 300 calories.
300 calories of Broccoli Raab provide inadequate amounts of Omega 6