Comparing Nutrients in 500 calories Okara VS Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari)

Weight per 500 calories

• Okara: 658g
• Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari): 820g

Okara has 1.2 times more energy per 100g than Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari). It has average energy density when compared to other foods. Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari) having low energy density.

Discover which food has more nutrients per 500 calories - Okara or Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari)?

Macros Ratio

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

Macro Nutrients

	Okara	Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari)	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	11.7% 11.4g	31% 30.2g	97g per day for Men 19-50 years
Saturated Fat	3.97% 1.27g	13.7% 4.37g	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	88.5% 15g	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	7.44% 9.67g	130g per day for Men 19-50 years
Sugars	NA	7.9% 5.74g	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	4.3% 1.64g	38g per day for Men 19-50 years
Protein	41.4% 23g	105% 58.8g	56g per day for Men 19-50 years

Vitamins

	Okara	Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari)	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	32% 0.39mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	10% 0.13mg	23.3% 0.3mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.1% 0.66mg	27.4% 4.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11.6% 0.58mg	8.36% 0.42mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	58% 0.76mg	32.8% 0.43mg	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	90% 361μg	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	1.82% 1.64mg	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	0.55% 0.082mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	13.7% 16.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Okara	Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari)	Recommended Dietary Allowance
Calcium	52.6% 526mg	91% 910mg	1000mg per day for Men 19-50 years
Copper	146% 1.3mg	143% 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	107% 8.55mg	114% 9.1mg	8mg per day for Men 19-50 years
Magnesium	40.7% 171mg	52.7% 221mg	420mg per day for Men 19-50 years
Manganese	116% 2.66mg	139% 3.2mg	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	108% 754mg	700mg per day for Men 19-50 years
Potassium	41.2% 1401mg	29% 984mg	3400mg per day for Men 19-50 years
Selenium	127% 69.7μg	133% 73μg	55μg per day for Men 19-50 years
Sodium	3.95% 59.2mg	4.37% 65.6mg	1500mg per day for Men 19-50 years
Zinc	33.5% 3.7mg	47.7% 5.25mg	11mg per day for Men 19-50 years
Water	14.5% 537g	19.3% 715g	3700g per day for Men 19-50 years

Okara VS Tofu, Soft, Prepared With Calcium Sulfate And Magnesium Chloride (nigari) Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Okara or Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari)?

Lets compare vitamin content per 500 calories of Okara vs Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari):

• 500 calories of Okara have 1.4 times more Vitamin B5 and 1.8 times more Vitamin B6 than Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari).
• While 500 kcal of Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari) contain 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.
• 500 calories of Okara have insufficient amounts of Vitamin B3
• 500 calories of Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari) have insufficient amounts of Vitamin B5
• Both Okara as well as Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari) have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 500 calories.

Comparing minerals per 500 calories for Okara vs Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari):

• 500 calories of Okara have 1.4 times more Potassium than Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari).
• While 500 kcal of Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari) contain 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.
• Both Okara and Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari) contain similar levels of Copper, Iron, Manganese and Selenium per 500 calories.

Comparison of macro-nutrients per 500 calories:

• 500 calories of Okara have 8.3 times more Carbohydrate than Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari).
• While 500 kcal of Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari) contain 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.
• Both Okara and Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari) offer comparable quantities of Energy per 500 calories.
• 500 calories of Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari) provide inadequate amounts of Carbohydrate