Comparing Nutrients in 300 calories Okara VS Yardlong Beans

Weight per 300 calories

• Okara: 395g
• Yardlong Beans: 86.5g

Raw Yardlong Beans have 4.6 times more energy per unit of mass than Okara, which is high in comparison to other foods. Okara having average energy density.

Which food has more nutrients per 300 calories - Okara or Yardlong Beans?

Macros Ratio

	Protein	Fat	Carbs
Okara	18%	20%	62%
Yardlong Beans	27%	3%	70%

Macro Nutrients

	Okara	Yardlong Beans	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	7.04% 6.83g	1.17% 1.13g	97g per day for Men 19-50 years
Saturated Fat	2.4% 0.76g	0.92% 0.29g	32g per day for Men 19-50 years
Omega 3	22% 0.35g	14% 0.22g	1.6g per day for Men 19-50 years
Omega 6	15.5% 2.63g	1.57% 0.27g	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	41% 53.5g	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	25% 9.5g	38g per day for Men 19-50 years
Protein	25% 14g	37.6% 21g	56g per day for Men 19-50 years

Vitamins

	Okara	Yardlong Beans	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.29% 2.6μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	6.58% 0.079mg	64% 0.77mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.07% 0.079mg	15.6% 0.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.47% 0.39mg	11.7% 1.87mg	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	24.7% 0.32mg	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	142% 569μg	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	1.54% 1.4mg	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	Yardlong Beans	Recommended Dietary Allowance
Calcium	31.6% 316mg	12% 119mg	1000mg per day for Men 19-50 years
Copper	87.7% 0.79mg	84.4% 0.76mg	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	93% 7.44mg	8mg per day for Men 19-50 years
Magnesium	24.4% 103mg	69.6% 292mg	420mg per day for Men 19-50 years
Manganese	69.3% 1.6mg	59.8% 1.37mg	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	69% 483mg	700mg per day for Men 19-50 years
Potassium	24.7% 841mg	29.4% 1000mg	3400mg per day for Men 19-50 years
Selenium	76% 42μg	13% 7.1μg	55μg per day for Men 19-50 years
Sodium	2.37% 35.5mg	0.98% 14.7mg	1500mg per day for Men 19-50 years
Zinc	20% 2.2mg	27.5% 3.03mg	11mg per day for Men 19-50 years
Water	8.7% 322g	0.2% 7.3g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Okara vs Yardlong Beans:

• Okara has 1.4 times more Vitamin B6 than Raw Yardlong Beans.
• While Raw Yardlong Beans contain 9.7 times more Vitamin B1, 2.6 times more Vitamin B2, 4.7 times more Vitamin B3, 3.9 times more Vitamin B5 and 5.5 times more Vitamin B9 than Okara.
• Both Okara as well as Raw Yardlong Beans have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Okara vs Yardlong Beans:

• Okara has 2.6 times more Calcium, 5.9 times more Selenium and 44.2 times more Water than Raw Yardlong Beans.
• While Raw Yardlong Beans contain 1.5 times more Iron, 2.8 times more Magnesium, 2 times more Phosphorus and 1.4 times more Zinc than Okara.
• Both Okara and Raw Yardlong Beans have similar amounts of Copper, Manganese and Potassium per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Okara has 6 times more Fat, 1.6 times more Omega 3 and 9.9 times more Omega 6 than Raw Yardlong Beans.
• While Raw Yardlong Beans contain 1.5 times more Protein than Okara.
• Both Okara and Raw Yardlong Beans have similar amounts of Energy and Carbohydrate per 300 kcal.
• Both Okara as well as Raw Yardlong Beans have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.