Comparing Nutrients in 300 calories Okara VS Koyadofu

Weight per 300 calories

• Okara: 395g
• Koyadofu: 63g

Dried-frozen Tofu has 6.3 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 Koyadofu?

Macros Ratio

	Protein	Fat	Carbs
Okara	18%	20%	62%
Koyadofu	40%	52%	8%

Macro Nutrients

	Okara	Koyadofu	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	7.04% 6.83g	19.7% 19g	97g per day for Men 19-50 years
Saturated Fat	2.4% 0.76g	8.62% 2.76g	32g per day for Men 19-50 years
Omega 3	22% 0.35g	79.6% 1.27g	1.6g per day for Men 19-50 years
Omega 6	15.5% 2.63g	56% 9.5g	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	4.85% 6.3g	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	12% 4.53g	38g per day for Men 19-50 years
Protein	25% 14g	59% 33g	56g per day for Men 19-50 years

Vitamins

	Okara	Koyadofu	Recommended Dietary Allowance
Vitamin A	0% 0μg	1.8% 16.4μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	6.58% 0.079mg	26% 0.31mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.07% 0.079mg	15.3% 0.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.47% 0.39mg	4.67% 0.75mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.95% 0.35mg	5.22% 0.26mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	35% 0.45mg	14% 0.18mg	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	14.5% 58μg	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	0.49% 0.44mg	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	Koyadofu	Recommended Dietary Allowance
Calcium	31.6% 316mg	23% 229mg	1000mg per day for Men 19-50 years
Copper	87.7% 0.79mg	82.4% 0.74mg	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	76.5% 6.1mg	8mg per day for Men 19-50 years
Magnesium	24.4% 103mg	8.83% 37mg	420mg per day for Men 19-50 years
Manganese	69.3% 1.6mg	101% 2.32mg	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	43.4% 304mg	700mg per day for Men 19-50 years
Potassium	24.7% 841mg	0.37% 12.6mg	3400mg per day for Men 19-50 years
Selenium	76% 42μg	62% 34μg	55μg per day for Men 19-50 years
Sodium	2.37% 35.5mg	0.25% 3.77mg	1500mg per day for Men 19-50 years
Zinc	20% 2.2mg	28% 3.1mg	11mg per day for Men 19-50 years
Water	8.7% 322g	0.098% 3.64g	3700g per day for Men 19-50 years

Okara VS Koyadofu Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Okara or Koyadofu?

Lets compare vitamin content per 300 calories of Okara vs Koyadofu:

• 300 calories of Okara have 1.3 times more Vitamin B5, 2.5 times more Vitamin B6 and 1.8 times more Vitamin B9 than Koyadofu.
• While 300 kcal of Dried-frozen Tofu contain 3.9 times more Vitamin B1 and 2.5 times more Vitamin B2 than Okara.
• 300 calories of Koyadofu have insufficient amounts of Vitamin B5
• Both Okara as well as Dried-frozen Tofu have insufficient amounts of Vitamin A, Vitamin B3, Vitamin B12, Vitamin C and Vitamin D in 300 calories.

Comparing minerals per 300 calories for Okara vs Koyadofu:

• 300 calories of Okara have 1.4 times more Calcium, 2.8 times more Magnesium, 66.8 times more Potassium, 1.2 times more Selenium and 88.7 times more Water than Koyadofu.
• While 300 kcal of Dried-frozen Tofu contain 1.5 times more Manganese, 1.3 times more Phosphorus and 1.4 times more Zinc than Okara.
• Both Okara and Koyadofu contain similar levels of Copper and Iron per 300 calories.
• 300 calories of Koyadofu lack sufficient amounts of Potassium

Comparison of macro-nutrients per 300 calories:

• 300 calories of Okara have 7.7 times more Carbohydrate than Koyadofu.
• While 300 kcal of Dried-frozen Tofu contain 2.8 times more Fat, 3.6 times more Saturated Fat, 3.6 times more Omega 3, 3.6 times more Omega 6 and 2.4 times more Protein than Okara.
• Both Okara and Koyadofu offer comparable quantities of Energy per 300 calories.
• 300 calories of Koyadofu provide inadequate amounts of Carbohydrate