Comparing Nutrients in 500 calories Cooked Frozen Carrots VS Okara

Weight per 500 calories

• Cooked Frozen Carrots: 1351g
• Okara: 658g

Okara has 2.1 times more energy per unit of mass than Boiled and Drained Frozen Carrots, which is average in comparison to other foods. Cooked Frozen Carrots having low energy density.

Discover which food has more nutrients per 500 calories - Cooked Frozen Carrots or Okara?

Macros Ratio

	Protein	Fat	Carbs
Cooked Frozen Carrots	6%	16%	78%
Okara	18%	20%	62%

Macro Nutrients

	Cooked Frozen Carrots	Okara	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	9.47% 9.2g	11.7% 11.4g	97g per day for Men 19-50 years
Saturated Fat	5.07% 1.62g	3.97% 1.27g	32g per day for Men 19-50 years
Omega 3	37% 0.59g	36.6% 0.59g	1.6g per day for Men 19-50 years
Omega 6	23% 3.9g	25.8% 4.4g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	80.4% 104g	62% 80.5g	130g per day for Men 19-50 years
Sugars	76% 55g	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	5.2% 3.8g	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	% 4.86g	NA	g per day for Men 19-50 years
Sucrose	% 46.5g	NA	g per day for Men 19-50 years
Fiber	117% 44.6g	NA	38g per day for Men 19-50 years
Protein	14% 7.84g	41.4% 23g	56g per day for Men 19-50 years

Vitamins

	Cooked Frozen Carrots	Okara	Recommended Dietary Allowance
Vitamin A	1270% 11432μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	33.8% 0.41mg	11% 0.13mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	38.5% 0.5mg	10% 0.13mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	35% 5.62mg	4.1% 0.66mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	47% 2.35mg	11.6% 0.58mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	87.3% 1.14mg	58% 0.76mg	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	37% 149μg	42.8% 171μg	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	34.5% 31mg	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	91% 13.6mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	153% 184μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Frozen Carrots	Okara	Recommended Dietary Allowance
Calcium	47.3% 473mg	52.6% 526mg	1000mg per day for Men 19-50 years
Copper	123% 1.1mg	146% 1.3mg	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	89.5% 7.16mg	107% 8.55mg	8mg per day for Men 19-50 years
Magnesium	35.4% 149mg	40.7% 171mg	420mg per day for Men 19-50 years
Manganese	98% 2.26mg	116% 2.66mg	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	60% 419mg	56.4% 395mg	700mg per day for Men 19-50 years
Potassium	76.3% 2595mg	41.2% 1401mg	3400mg per day for Men 19-50 years
Selenium	14.7% 8.1μg	127% 69.7μg	55μg per day for Men 19-50 years
Sodium	53% 797mg	3.95% 59.2mg	1500mg per day for Men 19-50 years
Zinc	43% 4.73mg	33.5% 3.7mg	11mg per day for Men 19-50 years
Water	33% 1221g	14.5% 537g	3700g per day for Men 19-50 years

Cooked Frozen Carrots VS Okara Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Cooked Frozen Carrots or Okara?

Lets compare vitamin content per 500 calories of Cooked Frozen Carrots vs Okara:

• 500 calories of Cooked Frozen Carrots have more Vitamin A, 3.1 times more Vitamin B1, 3.8 times more Vitamin B2, 8.5 times more Vitamin B3, 4.1 times more Vitamin B5, 1.5 times more Vitamin B6 and more Vitamin C than Okara.
• Both Cooked Frozen Carrots and Okara provide similar amounts of Vitamin B9 per 500 calories.
• 500 calories of Okara have insufficient amounts of Vitamin A, Vitamin B3 and Vitamin C
• Both Boiled and Drained Frozen Carrots as well as Okara have insufficient amounts of Vitamin B12 and Vitamin D in 500 calories.

Comparing minerals per 500 calories for Cooked Frozen Carrots vs Okara:

• 500 calories of Cooked Frozen Carrots have 1.9 times more Potassium, 13.5 times more Sodium, 1.3 times more Zinc and 2.3 times more Water than Okara.
• While 500 kcal of Okara contain 8.6 times more Selenium than Boiled and Drained Frozen Carrots.
• Both Cooked Frozen Carrots and Okara contain similar levels of Calcium, Copper, Iron, Magnesium, Manganese and Phosphorus per 500 calories.

Comparison of macro-nutrients per 500 calories:

• 500 calories of Cooked Frozen Carrots have 1.3 times more Carbohydrate than Okara.
• While 500 kcal of Okara contain 3 times more Protein than Boiled and Drained Frozen Carrots.
• Both Cooked Frozen Carrots and Okara offer comparable quantities of Energy, Omega 3 and Omega 6 per 500 calories.