Comparing Nutrients in 300 calories Okara VS Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari)

Weight per 300 calories

• Okara: 395g
• Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari): 492g

Okara has 1.2 times more energy per 100g than Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari). It has average energy density when compared to other foods. Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari) having low energy density.

Discover which food has more nutrients per 300 calories - Okara or Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari)?

Macros Ratio

	Protein	Fat	Carbs
Okara	18%	20%	62%
Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari)	43%	50%	7%

Macro Nutrients

	Okara	Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari)	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	7.04% 6.83g	18.7% 18g	97g per day for Men 19-50 years
Saturated Fat	2.4% 0.76g	8.2% 2.62g	32g per day for Men 19-50 years
Omega 3	22% 0.35g	75.6% 1.2g	1.6g per day for Men 19-50 years
Omega 6	15.5% 2.63g	53% 9.02g	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	4.46% 5.8g	130g per day for Men 19-50 years
Sugars	NA	4.75% 3.44g	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	2.6% 0.98g	38g per day for Men 19-50 years
Protein	25% 14g	63% 35.3g	56g per day for Men 19-50 years

Vitamins

	Okara	Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari)	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	19.3% 0.23mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.07% 0.079mg	14% 0.18mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.47% 0.39mg	16.4% 2.63mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.95% 0.35mg	5% 0.25mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	35% 0.45mg	19.7% 0.26mg	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	54% 216μg	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	1.1% 0.98mg	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	0.33% 0.049mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	8.2% 9.84μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Okara	Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari)	Recommended Dietary Allowance
Calcium	31.6% 316mg	54.6% 546mg	1000mg per day for Men 19-50 years
Copper	87.7% 0.79mg	85.8% 0.77mg	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	68.2% 5.46mg	8mg per day for Men 19-50 years
Magnesium	24.4% 103mg	31.6% 133mg	420mg per day for Men 19-50 years
Manganese	69.3% 1.6mg	83% 1.9mg	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	64.6% 452mg	700mg per day for Men 19-50 years
Potassium	24.7% 841mg	17.4% 590mg	3400mg per day for Men 19-50 years
Selenium	76% 42μg	79.6% 43.8μg	55μg per day for Men 19-50 years
Sodium	2.37% 35.5mg	2.62% 39.3mg	1500mg per day for Men 19-50 years
Zinc	20% 2.2mg	28.6% 3.15mg	11mg per day for Men 19-50 years
Water	8.7% 322g	11.6% 429g	3700g per day for Men 19-50 years

Okara VS Tofu, Soft, Prepared With Calcium Sulfate And Magnesium Chloride (nigari) Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Okara or Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari)?

Lets compare vitamin content per 300 calories of Okara vs Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari):

• 300 calories of Okara have 1.4 times more Vitamin B5 and 1.8 times more Vitamin B6 than Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari).
• While 300 kcal of Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari) contain 2.9 times more Vitamin B1, 2.3 times more Vitamin B2, 6.7 times more Vitamin B3 and 2.1 times more Vitamin B9 than Okara.
• 300 calories of Okara have insufficient amounts of Vitamin B3
• 300 calories of Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari) have insufficient amounts of Vitamin B5
• Both Okara as well as Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari) have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 300 calories.

Comparing minerals per 300 calories for Okara vs Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari):

• 300 calories of Okara have 1.4 times more Potassium than Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari).
• While 300 kcal of Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari) contain 1.7 times more Calcium, 1.3 times more Magnesium, 1.9 times more Phosphorus, 1.4 times more Zinc and 1.3 times more Water than Okara.
• Both Okara and Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari) contain similar levels of Copper, Iron, Manganese and Selenium per 300 calories.

Comparison of macro-nutrients per 300 calories:

• 300 calories of Okara have 8.3 times more Carbohydrate than Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari).
• While 300 kcal of Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari) contain 2.7 times more Fat, 3.4 times more Saturated Fat, 3.4 times more Omega 3, 3.4 times more Omega 6 and 2.5 times more Protein than Okara.
• Both Okara and Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari) offer comparable quantities of Energy per 300 calories.
• 300 calories of Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari) provide inadequate amounts of Carbohydrate