Comparing Nutrients in 500 calories Okara VS Fuyu

Weight per 500 calories

• Okara: 658g
• Fuyu: 431g

Salted and Fermented Tofu has 1.5 times more energy per unit of mass than Okara, which is average in comparison to other foods. Okara having average energy density.

Which food has more nutrients per 500 calories - Okara or Fuyu?

Macros Ratio

	Protein	Fat	Carbs
Okara	18%	20%	62%
Fuyu	28%	58%	14%

Macro Nutrients

	Okara	Fuyu	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	11.7% 11.4g	35.5% 34.5g	97g per day for Men 19-50 years
Saturated Fat	3.97% 1.27g	15.6% 5g	32g per day for Men 19-50 years
Omega 3	36.6% 0.59g	144% 2.3g	1.6g per day for Men 19-50 years
Omega 6	25.8% 4.4g	101% 17g	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	14.5% 19g	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	NA	38g per day for Men 19-50 years
Protein	41.4% 23g	68.7% 38.4g	56g per day for Men 19-50 years

Vitamins

	Okara	Fuyu	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	11% 0.13mg	56.4% 0.68mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	10% 0.13mg	33.5% 0.44mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.1% 0.66mg	10.2% 1.63mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11.6% 0.58mg	11.4% 0.57mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	58% 0.76mg	30% 0.39mg	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	31.3% 125μg	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	0.96% 0.86mg	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	Fuyu	Recommended Dietary Allowance
Calcium	52.6% 526mg	20% 198mg	1000mg per day for Men 19-50 years
Copper	146% 1.3mg	180% 1.62mg	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	107% 8.53mg	8mg per day for Men 19-50 years
Magnesium	40.7% 171mg	53.4% 224mg	420mg per day for Men 19-50 years
Manganese	116% 2.66mg	220% 5.06mg	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	45% 315mg	700mg per day for Men 19-50 years
Potassium	41.2% 1401mg	9.5% 323mg	3400mg per day for Men 19-50 years
Selenium	127% 69.7μg	136% 74.6μg	55μg per day for Men 19-50 years
Sodium	3.95% 59.2mg	826% 12384mg	1500mg per day for Men 19-50 years
Zinc	33.5% 3.7mg	61% 6.72mg	11mg per day for Men 19-50 years
Water	14.5% 537g	8.16% 302g	3700g per day for Men 19-50 years

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

• Okara has 1.9 times more Vitamin B6 and 1.4 times more Vitamin B9 than Salted and Fermented Tofu.
• While Salted and Fermented Tofu contains 5.1 times more Vitamin B1, 3.3 times more Vitamin B2 and 2.5 times more Vitamin B3 than Okara.
• Both Okara and Salted and Fermented Tofu have similar amounts of Vitamin B5 per 500 kcal.
• Both Okara as well as Salted and Fermented Tofu have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Okara vs Fuyu:

• Okara has 2.7 times more Calcium, 1.3 times more Phosphorus, 4.3 times more Potassium and 1.8 times more Water than Salted and Fermented Tofu.
• While Salted and Fermented Tofu contains 1.3 times more Magnesium, 1.9 times more Manganese, 209.1 times more Sodium and 1.8 times more Zinc than Okara.
• Both Okara and Salted and Fermented Tofu have similar amounts of Copper, Iron and Selenium per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Okara has 4.3 times more Carbohydrate than Salted and Fermented Tofu.
• While Salted and Fermented Tofu contains 3 times more Fat, 3.9 times more Saturated Fat, 3.9 times more Omega 3, 3.9 times more Omega 6 and 1.7 times more Protein than Okara.
• Both Okara and Salted and Fermented Tofu have similar amounts of Energy per 500 kcal.
• Both Okara as well as Salted and Fermented Tofu have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.