Comparing Nutrients in 500 calories Okara VS Koyadofu

Weight per 500 calories

• Okara: 658g
• Koyadofu: 105g

Dried-frozen Tofu has 6.3 times more energy per unit of mass than Okara, which is very high in comparison to other foods. Okara having average energy density.

Discover which food has more nutrients per 500 calories - Okara or Koyadofu?

Macros Ratio

	Protein	Fat	Carbs
Okara	18%	20%	62%
Koyadofu	40%	52%	8%

Macro Nutrients

	Okara	Koyadofu	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	11.7% 11.4g	32.8% 32g	97g per day for Men 19-50 years
Saturated Fat	3.97% 1.27g	14.4% 4.6g	32g per day for Men 19-50 years
Omega 3	36.6% 0.59g	133% 2.12g	1.6g per day for Men 19-50 years
Omega 6	25.8% 4.4g	93% 16g	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	8.1% 10.5g	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	20% 7.55g	38g per day for Men 19-50 years
Protein	41.4% 23g	98% 55g	56g per day for Men 19-50 years

Vitamins

	Okara	Koyadofu	Recommended Dietary Allowance
Vitamin A	0% 0μg	3.03% 27.3μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	11% 0.13mg	43% 0.52mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	10% 0.13mg	25.6% 0.33mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.1% 0.66mg	7.8% 1.25mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11.6% 0.58mg	8.7% 0.44mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	58% 0.76mg	23% 0.3mg	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	24% 96μg	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	0.82% 0.73mg	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	Koyadofu	Recommended Dietary Allowance
Calcium	52.6% 526mg	38% 382mg	1000mg per day for Men 19-50 years
Copper	146% 1.3mg	137% 1.24mg	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	127% 10mg	8mg per day for Men 19-50 years
Magnesium	40.7% 171mg	14.7% 62mg	420mg per day for Men 19-50 years
Manganese	116% 2.66mg	168% 3.87mg	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	72.3% 506mg	700mg per day for Men 19-50 years
Potassium	41.2% 1401mg	0.62% 21mg	3400mg per day for Men 19-50 years
Selenium	127% 69.7μg	103% 57μg	55μg per day for Men 19-50 years
Sodium	3.95% 59.2mg	0.42% 6.3mg	1500mg per day for Men 19-50 years
Zinc	33.5% 3.7mg	46.7% 5.14mg	11mg per day for Men 19-50 years
Water	14.5% 537g	0.16% 6.06g	3700g per day for Men 19-50 years

Okara VS Koyadofu Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Okara or Koyadofu?

Lets compare vitamin content per 500 calories of Okara vs Koyadofu:

• 500 calories of Okara have 1.3 times more Vitamin B5, 2.5 times more Vitamin B6 and 1.8 times more Vitamin B9 than Koyadofu.
• While 500 kcal of Dried-frozen Tofu contain 3.9 times more Vitamin B1 and 2.5 times more Vitamin B2 than Okara.
• 500 calories of Koyadofu have insufficient amounts of Vitamin B5
• Both Okara as well as Dried-frozen Tofu have insufficient amounts of Vitamin A, Vitamin B3, Vitamin B12, Vitamin C and Vitamin D in 500 calories.

Comparing minerals per 500 calories for Okara vs Koyadofu:

• 500 calories of Okara have 1.4 times more Calcium, 2.8 times more Magnesium, 66.8 times more Potassium, 1.2 times more Selenium and 88.7 times more Water than Koyadofu.
• While 500 kcal of Dried-frozen Tofu contain 1.5 times more Manganese, 1.3 times more Phosphorus and 1.4 times more Zinc than Okara.
• Both Okara and Koyadofu contain similar levels of Copper and Iron per 500 calories.
• 500 calories of Koyadofu lack sufficient amounts of Potassium

Comparison of macro-nutrients per 500 calories:

• 500 calories of Okara have 7.7 times more Carbohydrate than Koyadofu.
• While 500 kcal of Dried-frozen Tofu contain 2.8 times more Fat, 3.6 times more Saturated Fat, 3.6 times more Omega 3, 3.6 times more Omega 6 and 2.4 times more Protein than Okara.
• Both Okara and Koyadofu offer comparable quantities of Energy per 500 calories.
• 500 calories of Koyadofu provide inadequate amounts of Carbohydrate