Comparing Nutrients in 300 calories Okara VS Soy sauce made from hydrolyzed vegetable protein

Weight per 300 calories

• Okara: 395g
• Soy sauce made from hydrolyzed vegetable protein: 500g

Okara has 1.3 times more energy per 100g than Soy sauce made from hydrolyzed vegetable protein. It has average energy density when compared to other foods. Soy sauce made from hydrolyzed vegetable protein having low energy density.

Discover which food has more nutrients per 300 calories - Okara or Soy sauce made from hydrolyzed vegetable protein?

Macros Ratio

	Protein	Fat	Carbs
Okara	18%	20%	62%
Soy sauce made from hydrolyzed vegetable protein	44%	7%	49%

Macro Nutrients

	Okara	Soy sauce made from hydrolyzed vegetable protein	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	7.04% 6.83g	2.63% 2.55g	97g per day for Men 19-50 years
Saturated Fat	2.4% 0.76g	0.63% 0.2g	32g per day for Men 19-50 years
Omega 3	22% 0.35g	6.25% 0.1g	1.6g per day for Men 19-50 years
Omega 6	15.5% 2.63g	3.74% 0.64g	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	30% 39.2g	130g per day for Men 19-50 years
Sugars	NA	8.97% 6.5g	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	% 3.5g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	NA	6.58% 2.5g	38g per day for Men 19-50 years
Protein	25% 14g	62.5% 35g	56g per day for Men 19-50 years

Vitamins

	Okara	Soy sauce made from hydrolyzed vegetable protein	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	17.5% 0.21mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.07% 0.079mg	42% 0.55mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.47% 0.39mg	88.4% 14mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.95% 0.35mg	27% 1.35mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	35% 0.45mg	55% 0.72mg	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	16.3% 65μg	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	0% 0mg	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	Soy sauce made from hydrolyzed vegetable protein	Recommended Dietary Allowance
Calcium	31.6% 316mg	8.5% 85mg	1000mg per day for Men 19-50 years
Copper	87.7% 0.79mg	22.8% 0.21mg	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	20.6% 1.65mg	8mg per day for Men 19-50 years
Magnesium	24.4% 103mg	34.5% 145mg	420mg per day for Men 19-50 years
Manganese	69.3% 1.6mg	21.7% 0.5mg	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	67% 470mg	700mg per day for Men 19-50 years
Potassium	24.7% 841mg	65.7% 2235mg	3400mg per day for Men 19-50 years
Selenium	76% 42μg	7.27% 4μg	55μg per day for Men 19-50 years
Sodium	2.37% 35.5mg	2273% 34100mg	1500mg per day for Men 19-50 years
Zinc	20% 2.2mg	10.5% 1.15mg	11mg per day for Men 19-50 years
Water	8.7% 322g	9.2% 340g	3700g per day for Men 19-50 years

Okara VS Soy Sauce Made From Hydrolyzed Vegetable Protein Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Okara or Soy sauce made from hydrolyzed vegetable protein?

Lets compare vitamin content per 300 calories of Okara vs Soy sauce made from hydrolyzed vegetable protein:

• 300 calories of Okara have 1.6 times more Vitamin B9 than Soy sauce made from hydrolyzed vegetable protein.
• While 300 kcal of Soy sauce made from hydrolyzed vegetable protein contain 2.7 times more Vitamin B1, 6.9 times more Vitamin B2, 35.8 times more Vitamin B3, 3.9 times more Vitamin B5 and 1.6 times more Vitamin B6 than Okara.
• 300 calories of Okara have insufficient amounts of Vitamin B3
• Both Okara as well as Soy sauce made from hydrolyzed vegetable protein have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 300 calories.

Comparing minerals per 300 calories for Okara vs Soy sauce made from hydrolyzed vegetable protein:

• 300 calories of Okara have 3.7 times more Calcium, 3.9 times more Copper, 3.1 times more Iron, 3.2 times more Manganese, 10.5 times more Selenium and 1.9 times more Zinc than Soy sauce made from hydrolyzed vegetable protein.
• While 300 kcal of Soy sauce made from hydrolyzed vegetable protein contain 1.4 times more Magnesium, 2 times more Phosphorus, 2.7 times more Potassium and 959.9 times more Sodium than Okara.
• Both Okara and Soy sauce made from hydrolyzed vegetable protein contain similar levels of Water per 300 calories.

Comparison of macro-nutrients per 300 calories:

• 300 calories of Okara have 2.7 times more Fat, 3.5 times more Omega 3, 4.1 times more Omega 6 and 1.2 times more Carbohydrate than Soy sauce made from hydrolyzed vegetable protein.
• While 300 kcal of Soy sauce made from hydrolyzed vegetable protein contain 2.5 times more Protein than Okara.
• Both Okara and Soy sauce made from hydrolyzed vegetable protein offer comparable quantities of Energy per 300 calories.
• 300 calories of Soy sauce made from hydrolyzed vegetable protein provide inadequate amounts of Omega 6