Comparing Nutrients in 300 calories Okara VS Oil Roasted Almonds

Weight per 300 calories

• Okara: 395g
• Oil Roasted Almonds: 49.4g

Oil Roasted Almonds have 8 times more energy per unit of mass than Okara, which is very high in comparison to other foods. Okara having average energy density.

Discover which food has more nutrients per 300 calories - Okara or Oil Roasted Almonds?

Macros Ratio

	Protein	Fat	Carbs
Okara	18%	20%	62%
Oil Roasted Almonds	13%	76%	11%

Macro Nutrients

	Okara	Oil Roasted Almonds	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	7.04% 6.83g	28% 27.3g	97g per day for Men 19-50 years
Saturated Fat	2.4% 0.76g	6.5% 2.08g	32g per day for Men 19-50 years
Omega 3	22% 0.35g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	15.5% 2.63g	39.3% 6.7g	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	6.72% 8.74g	130g per day for Men 19-50 years
Sugars	NA	3.1% 2.25g	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	0% 0g	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	% 0.02g	g per day for Men 19-50 years
Sucrose	NA	% 2.16g	g per day for Men 19-50 years
Fiber	NA	13.7% 5.2g	38g per day for Men 19-50 years
Protein	25% 14g	18.7% 10.5g	56g per day for Men 19-50 years

Vitamins

	Okara	Oil Roasted Almonds	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	3.8% 0.045mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.07% 0.079mg	29.7% 0.39mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.47% 0.39mg	11.3% 1.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.95% 0.35mg	2.26% 0.11mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	35% 0.45mg	4.5% 0.058mg	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	3.34% 13.3μg	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	0% 0mg	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	85.6% 13mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Okara	Oil Roasted Almonds	Recommended Dietary Allowance
Calcium	31.6% 316mg	14.4% 144mg	1000mg per day for Men 19-50 years
Copper	87.7% 0.79mg	52.4% 0.47mg	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	22.7% 1.8mg	8mg per day for Men 19-50 years
Magnesium	24.4% 103mg	32.2% 135mg	420mg per day for Men 19-50 years
Manganese	69.3% 1.6mg	53% 1.2mg	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	34% 237mg	33% 230mg	700mg per day for Men 19-50 years
Potassium	24.7% 841mg	10% 345mg	3400mg per day for Men 19-50 years
Selenium	76% 42μg	3.7% 2.03μg	55μg per day for Men 19-50 years
Sodium	2.37% 35.5mg	0.033% 0.49mg	1500mg per day for Men 19-50 years
Zinc	20% 2.2mg	13.8% 1.5mg	11mg per day for Men 19-50 years
Water	8.7% 322g	0.037% 1.4g	3700g per day for Men 19-50 years

Okara VS Oil Roasted Almonds Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Okara or Oil Roasted Almonds?

Lets compare vitamin content per 300 calories of Okara vs Oil Roasted Almonds:

• 300 calories of Okara have 1.7 times more Vitamin B1, 3.1 times more Vitamin B5, 7.8 times more Vitamin B6 and 7.7 times more Vitamin B9 than Oil Roasted Almonds.
• While 300 kcal of Oil Roasted Almonds contain 4.9 times more Vitamin B2 and 4.6 times more Vitamin B3 than Okara.
• 300 calories of Okara have insufficient amounts of Vitamin B3
• 300 calories of Oil Roasted Almonds have insufficient amounts of Vitamin B1, Vitamin B5, Vitamin B6 and Vitamin B9
• Both Okara as well as Oil Roasted Almonds have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 300 calories.

Comparing minerals per 300 calories for Okara vs Oil Roasted Almonds:

• 300 calories of Okara have 2.2 times more Calcium, 1.7 times more Copper, 2.8 times more Iron, 1.3 times more Manganese, 2.4 times more Potassium, 20.6 times more Selenium, 1.5 times more Zinc and 232.9 times more Water than Oil Roasted Almonds.
• While 300 kcal of Oil Roasted Almonds contain 1.3 times more Magnesium than Okara.
• Both Okara and Oil Roasted Almonds contain similar levels of Phosphorus per 300 calories.
• 300 calories of Oil Roasted Almonds lack sufficient amounts of Selenium

Comparison of macro-nutrients per 300 calories:

• 300 calories of Okara have more Omega 3, 5.5 times more Carbohydrate and 1.3 times more Protein than Oil Roasted Almonds.
• While 300 kcal of Oil Roasted Almonds contain 4 times more Fat, 2.7 times more Saturated Fat and 2.5 times more Omega 6 than Okara.
• Both Okara and Oil Roasted Almonds offer comparable quantities of Energy per 300 calories.
• 300 calories of Oil Roasted Almonds provide inadequate amounts of Omega 3