Comparing Nutrients in 500 calories Okara VS Stewed Canned Tomatoes

Weight per 500 calories

• Okara: 658g
• Stewed Canned Tomatoes: 1923g

Okara has 2.9 times more energy per 100g than Stewed Canned Tomatoes. It has average energy density when compared to other foods. Stewed Canned Ripe Red Tomatoes having very low energy density.

Discover which food has more nutrients per 500 calories - Okara or Stewed Canned Tomatoes?

Macros Ratio

	Protein	Fat	Carbs
Okara	18%	20%	62%
Stewed Canned Tomatoes	12%	6%	82%

Macro Nutrients

	Okara	Stewed Canned Tomatoes	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	11.7% 11.4g	3.77% 3.65g	97g per day for Men 19-50 years
Saturated Fat	3.97% 1.27g	1.56% 0.5g	32g per day for Men 19-50 years
Omega 3	36.6% 0.59g	3.6% 0.058g	1.6g per day for Men 19-50 years
Omega 6	25.8% 4.4g	8.37% 1.42g	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	92% 119g	130g per day for Men 19-50 years
Sugars	NA	93% 67.7g	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	50% 36g	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	% 31.3g	g per day for Men 19-50 years
Sucrose	NA	% 0.38g	g per day for Men 19-50 years
Fiber	NA	50.6% 19.2g	38g per day for Men 19-50 years
Protein	41.4% 23g	31.3% 17.5g	56g per day for Men 19-50 years

Vitamins

	Okara	Stewed Canned Tomatoes	Recommended Dietary Allowance
Vitamin A	0% 0μg	19.2% 173μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	11% 0.13mg	73.7% 0.88mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	10% 0.13mg	51.8% 0.67mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.1% 0.66mg	86% 13.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11.6% 0.58mg	44% 2.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	58% 0.76mg	25% 0.33mg	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	169% 152mg	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	106% 16mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	38.5% 46μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Okara	Stewed Canned Tomatoes	Recommended Dietary Allowance
Calcium	52.6% 526mg	65.4% 654mg	1000mg per day for Men 19-50 years
Copper	146% 1.3mg	239% 2.15mg	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	320% 25.6mg	8mg per day for Men 19-50 years
Magnesium	40.7% 171mg	55% 231mg	420mg per day for Men 19-50 years
Manganese	116% 2.66mg	49.3% 1.13mg	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	55% 385mg	700mg per day for Men 19-50 years
Potassium	41.2% 1401mg	117% 3981mg	3400mg per day for Men 19-50 years
Selenium	127% 69.7μg	21% 11.5μg	55μg per day for Men 19-50 years
Sodium	3.95% 59.2mg	283% 4250mg	1500mg per day for Men 19-50 years
Zinc	33.5% 3.7mg	29.7% 3.27mg	11mg per day for Men 19-50 years
Water	14.5% 537g	47.6% 1760g	3700g per day for Men 19-50 years

Okara VS Stewed Canned Tomatoes Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Okara or Stewed Canned Tomatoes?

Lets compare vitamin content per 500 calories of Okara vs Stewed Canned Tomatoes:

• 500 calories of Okara have 2.3 times more Vitamin B6 and 1.8 times more Vitamin B9 than Stewed Canned Tomatoes.
• While 500 kcal of Stewed Canned Ripe Red Tomatoes contain more Vitamin A, 6.7 times more Vitamin B1, 5.1 times more Vitamin B2, 20.9 times more Vitamin B3, 3.8 times more Vitamin B5 and more Vitamin C than Okara.
• 500 calories of Okara have insufficient amounts of Vitamin A, Vitamin B3 and Vitamin C
• Both Okara as well as Stewed Canned Ripe Red Tomatoes have insufficient amounts of Vitamin B12 and Vitamin D in 500 calories.

Comparing minerals per 500 calories for Okara vs Stewed Canned Tomatoes:

• 500 calories of Okara have 2.3 times more Manganese and 6 times more Selenium than Stewed Canned Tomatoes.
• While 500 kcal of Stewed Canned Ripe Red Tomatoes contain 1.6 times more Copper, 3 times more Iron, 1.3 times more Magnesium, 2.8 times more Potassium, 71.8 times more Sodium and 3.3 times more Water than Okara.
• Both Okara and Stewed Canned Tomatoes contain similar levels of Calcium, Phosphorus and Zinc per 500 calories.

Comparison of macro-nutrients per 500 calories:

• 500 calories of Okara have 3.1 times more Fat, 10.1 times more Omega 3, 3.1 times more Omega 6 and 1.3 times more Protein than Stewed Canned Tomatoes.
• While 500 kcal of Stewed Canned Ripe Red Tomatoes contain 1.5 times more Carbohydrate than Okara.
• Both Okara and Stewed Canned Tomatoes offer comparable quantities of Energy per 500 calories.
• 500 calories of Stewed Canned Tomatoes provide inadequate amounts of Omega 3 and Omega 6