Comparing Nutrients in 300 calories Okara VS Fried Tofu

Weight per 300 calories

• Okara: 395g
• Fried Tofu: 111g

Fried Tofu has 3.6 times more energy per unit of mass than Okara, which is high in comparison to other foods. Okara having average energy density.

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

Macros Ratio

	Protein	Fat	Carbs
Okara	18%	20%	62%
Fried Tofu	26%	62%	12%

Macro Nutrients

	Okara	Fried Tofu	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	7.04% 6.83g	23% 22.4g	97g per day for Men 19-50 years
Saturated Fat	2.4% 0.76g	10% 3.24g	32g per day for Men 19-50 years
Omega 3	22% 0.35g	93% 1.5g	1.6g per day for Men 19-50 years
Omega 6	15.5% 2.63g	65.6% 11g	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	7.57% 9.84g	130g per day for Men 19-50 years
Sugars	NA	4.17% 3.02g	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	11.4% 4.33g	38g per day for Men 19-50 years
Protein	25% 14g	37.3% 21g	56g per day for Men 19-50 years

Vitamins

	Okara	Fried Tofu	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.12% 1.1μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	6.58% 0.079mg	15.7% 0.19mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.07% 0.079mg	4.27% 0.056mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.47% 0.39mg	0.69% 0.11mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.95% 0.35mg	3.1% 0.16mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	35% 0.45mg	8.46% 0.11mg	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	7.5% 30μg	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	0.3% 0.044mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	7.22% 8.67μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Okara	Fried Tofu	Recommended Dietary Allowance
Calcium	31.6% 316mg	41.3% 413mg	1000mg per day for Men 19-50 years
Copper	87.7% 0.79mg	49% 0.44mg	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	67.6% 5.4mg	8mg per day for Men 19-50 years
Magnesium	24.4% 103mg	16% 66.7mg	420mg per day for Men 19-50 years
Manganese	69.3% 1.6mg	72.2% 1.66mg	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	45.6% 319mg	700mg per day for Men 19-50 years
Potassium	24.7% 841mg	4.77% 162mg	3400mg per day for Men 19-50 years
Selenium	76% 42μg	57.6% 31.7μg	55μg per day for Men 19-50 years
Sodium	2.37% 35.5mg	1.2% 17.8mg	1500mg per day for Men 19-50 years
Zinc	20% 2.2mg	20% 2.2mg	11mg per day for Men 19-50 years
Water	8.7% 322g	1.5% 56g	3700g per day for Men 19-50 years

Okara VS Fried Tofu Nutrients Per 300 Kcal

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

Lets compare vitamin content per 300 calories of Okara vs Fried Tofu:

• 300 calories of Okara have 1.4 times more Vitamin B2, 2.2 times more Vitamin B5, 4.1 times more Vitamin B6 and 3.4 times more Vitamin B9 than Fried Tofu.
• While 300 kcal of Fried Tofu contain 2.4 times more Vitamin B1 than Okara.
• 300 calories of Fried Tofu have insufficient amounts of Vitamin B2 and Vitamin B5
• Both Okara as well as Fried 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 Fried Tofu:

• 300 calories of Okara have 1.8 times more Copper, 1.5 times more Magnesium, 5.2 times more Potassium, 1.3 times more Selenium and 5.7 times more Water than Fried Tofu.
• While 300 kcal of Fried Tofu contain 1.3 times more Calcium and 1.3 times more Phosphorus than Okara.
• Both Okara and Fried Tofu contain similar levels of Iron, Manganese and Zinc per 300 calories.
• 300 calories of Fried Tofu lack sufficient amounts of Potassium

Comparison of macro-nutrients per 300 calories:

• 300 calories of Okara have 4.9 times more Carbohydrate than Fried Tofu.
• While 300 kcal of Fried Tofu contain 3.3 times more Fat, 4.3 times more Saturated Fat, 4.3 times more Omega 3, 4.2 times more Omega 6 and 1.5 times more Protein than Okara.
• Both Okara and Fried Tofu offer comparable quantities of Energy per 300 calories.