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

Weight per 300 calories

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

Both foods have similar energy densities which is low in comparison to other foods.

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

Macros Ratio

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

Macro Nutrients

	Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari)	Okara	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	18.7% 18g	7.04% 6.83g	97g per day for Men 19-50 years
Saturated Fat	8.2% 2.62g	2.4% 0.76g	32g per day for Men 19-50 years
Omega 3	75.6% 1.2g	22% 0.35g	1.6g per day for Men 19-50 years
Omega 6	53% 9.02g	15.5% 2.63g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	4.46% 5.8g	37% 48.3g	130g per day for Men 19-50 years
Sugars	4.75% 3.44g	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	2.6% 0.98g	NA	38g per day for Men 19-50 years
Protein	63% 35.3g	25% 14g	56g per day for Men 19-50 years

Vitamins

	Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari)	Okara	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	19.3% 0.23mg	6.58% 0.079mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14% 0.18mg	6.07% 0.079mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	16.4% 2.63mg	2.47% 0.39mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5% 0.25mg	6.95% 0.35mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	19.7% 0.26mg	35% 0.45mg	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	54% 216μg	25.7% 103μg	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	1.1% 0.98mg	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	0.33% 0.049mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	8.2% 9.84μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari)	Okara	Recommended Dietary Allowance
Calcium	54.6% 546mg	31.6% 316mg	1000mg per day for Men 19-50 years
Copper	85.8% 0.77mg	87.7% 0.79mg	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	68.2% 5.46mg	64% 5.13mg	8mg per day for Men 19-50 years
Magnesium	31.6% 133mg	24.4% 103mg	420mg per day for Men 19-50 years
Manganese	83% 1.9mg	69.3% 1.6mg	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	64.6% 452mg	34% 237mg	700mg per day for Men 19-50 years
Potassium	17.4% 590mg	24.7% 841mg	3400mg per day for Men 19-50 years
Selenium	79.6% 43.8μg	76% 42μg	55μg per day for Men 19-50 years
Sodium	2.62% 39.3mg	2.37% 35.5mg	1500mg per day for Men 19-50 years
Zinc	28.6% 3.15mg	20% 2.2mg	11mg per day for Men 19-50 years
Water	11.6% 429g	8.7% 322g	3700g per day for Men 19-50 years

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

• Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari) has 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.
• While Okara contains 1.4 times more Vitamin B5 and 1.8 times more Vitamin B6 than Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari).
• Both Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari) as well as Okara have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 300 kcal.

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

• Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari) has 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.
• While Okara contains 1.4 times more Potassium than Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari).
• Both Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari) and Okara have similar amounts of Copper, Iron, Manganese and Selenium per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari) has 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.
• While Okara contains 8.3 times more Carbohydrate than Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari).
• Both Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari) and Okara have similar amounts of Energy per 300 kcal.
• Both Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari) as well as Okara have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.