Comparing Nutrients in 500 calories Okara VS Frozen Chopped Broccoli

Weight per 500 calories

• Okara: 658g
• Frozen Chopped Broccoli: 1923g

Okara has 2.9 times more energy per 100g than Frozen Chopped Broccoli. It has average energy density when compared to other foods. Frozen Chopped Broccoli, Unprepared having very low energy density.

Which food has more nutrients per 500 calories - Okara or Frozen Chopped Broccoli?

Macros Ratio

	Protein	Fat	Carbs
Okara	18%	20%	62%
Frozen Chopped Broccoli	34%	8%	58%

Macro Nutrients

	Okara	Frozen Chopped Broccoli	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	11.7% 11.4g	5.75% 5.58g	97g per day for Men 19-50 years
Saturated Fat	3.97% 1.27g	2.64% 0.85g	32g per day for Men 19-50 years
Omega 3	36.6% 0.59g	126% 2g	1.6g per day for Men 19-50 years
Omega 6	25.8% 4.4g	3.5% 0.6g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	62% 80.5g	70.7% 92g	130g per day for Men 19-50 years
Sugars	NA	36% 26g	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	22% 16g	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	% 14.4g	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	NA	152% 57.7g	38g per day for Men 19-50 years
Protein	41.4% 23g	96% 54g	56g per day for Men 19-50 years

Vitamins

	Okara	Frozen Chopped Broccoli	Recommended Dietary Allowance
Vitamin A	0% 0μg	111% 1000μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	11% 0.13mg	85% 1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	10% 0.13mg	142% 1.85mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.1% 0.66mg	56.5% 9.04mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11.6% 0.58mg	107% 5.37mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	58% 0.76mg	192% 2.5mg	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	42.8% 171μg	322% 1288μg	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	1205% 1085mg	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	156% 23.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	1300% 1560μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Okara	Frozen Chopped Broccoli	Recommended Dietary Allowance
Calcium	52.6% 526mg	108% 1077mg	1000mg per day for Men 19-50 years
Copper	146% 1.3mg	81% 0.73mg	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	107% 8.55mg	195% 15.6mg	8mg per day for Men 19-50 years
Magnesium	40.7% 171mg	82.4% 346mg	420mg per day for Men 19-50 years
Manganese	116% 2.66mg	246% 5.65mg	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	56.4% 395mg	137% 962mg	700mg per day for Men 19-50 years
Potassium	41.2% 1401mg	120% 4077mg	3400mg per day for Men 19-50 years
Selenium	127% 69.7μg	98% 54μg	55μg per day for Men 19-50 years
Sodium	3.95% 59.2mg	30.8% 462mg	1500mg per day for Men 19-50 years
Zinc	33.5% 3.7mg	84% 9.23mg	11mg per day for Men 19-50 years
Water	14.5% 537g	47.5% 1759g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Okara vs Frozen Chopped Broccoli:

• Frozen Chopped Broccoli, Unprepared contains more Vitamin A, 7.7 times more Vitamin B1, 14 times more Vitamin B2, 13.7 times more Vitamin B3, 9.3 times more Vitamin B5, 3.3 times more Vitamin B6, 7.5 times more Vitamin B9 and more Vitamin C than Okara.
• Both Okara as well as Frozen Chopped Broccoli, Unprepared have insufficient amounts of Vitamin B12 and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Okara vs Frozen Chopped Broccoli:

• Okara has 1.8 times more Copper and 1.3 times more Selenium than Frozen Chopped Broccoli, Unprepared.
• While Frozen Chopped Broccoli, Unprepared contains 2 times more Calcium, 1.8 times more Iron, 2 times more Magnesium, 2.1 times more Manganese, 2.4 times more Phosphorus, 2.9 times more Potassium, 7.8 times more Sodium, 2.5 times more Zinc and 3.3 times more Water than Okara.

Comparison of macro-nutrients per 500 calories:

• Okara has 2 times more Fat and 7.3 times more Omega 6 than Frozen Chopped Broccoli, Unprepared.
• While Frozen Chopped Broccoli, Unprepared contains 3.4 times more Omega 3 and 2.3 times more Protein than Okara.
• Both Okara and Frozen Chopped Broccoli, Unprepared have similar amounts of Energy and Carbohydrate per 500 kcal.
• Both Okara as well as Frozen Chopped Broccoli, Unprepared have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.