Comparing Nutrients in 500 calories Okara VS Yardlong Beans

Weight per 500 calories

• Okara: 658g
• Yardlong Beans: 144g

Raw Yardlong Beans have 4.6 times more energy per unit of mass than Okara, which is high in comparison to other foods. Okara having average energy density.

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

Macros Ratio

	Protein	Fat	Carbs
Okara	18%	20%	62%
Yardlong Beans	27%	3%	70%

Macro Nutrients

	Okara	Yardlong Beans	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	11.7% 11.4g	1.95% 1.9g	97g per day for Men 19-50 years
Saturated Fat	3.97% 1.27g	1.53% 0.49g	32g per day for Men 19-50 years
Omega 3	36.6% 0.59g	23.2% 0.37g	1.6g per day for Men 19-50 years
Omega 6	25.8% 4.4g	2.6% 0.44g	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	68.6% 89.2g	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	41.7% 16g	38g per day for Men 19-50 years
Protein	41.4% 23g	62.6% 35g	56g per day for Men 19-50 years

Vitamins

	Okara	Yardlong Beans	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.48% 4.32μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	11% 0.13mg	107% 1.28mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	10% 0.13mg	26% 0.34mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.1% 0.66mg	19.4% 3.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11.6% 0.58mg	45% 2.25mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	58% 0.76mg	41% 0.53mg	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	237% 948μg	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	2.56% 2.3mg	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	Yardlong Beans	Recommended Dietary Allowance
Calcium	52.6% 526mg	20% 199mg	1000mg per day for Men 19-50 years
Copper	146% 1.3mg	141% 1.27mg	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	155% 12.4mg	8mg per day for Men 19-50 years
Magnesium	40.7% 171mg	116% 487mg	420mg per day for Men 19-50 years
Manganese	116% 2.66mg	100% 2.3mg	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	115% 805mg	700mg per day for Men 19-50 years
Potassium	41.2% 1401mg	49% 1667mg	3400mg per day for Men 19-50 years
Selenium	127% 69.7μg	21.5% 12μg	55μg per day for Men 19-50 years
Sodium	3.95% 59.2mg	1.63% 24.5mg	1500mg per day for Men 19-50 years
Zinc	33.5% 3.7mg	46% 5.04mg	11mg per day for Men 19-50 years
Water	14.5% 537g	0.33% 12g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Okara vs Yardlong Beans:

• Okara has 1.4 times more Vitamin B6 than Raw Yardlong Beans.
• While Raw Yardlong Beans contain 9.7 times more Vitamin B1, 2.6 times more Vitamin B2, 4.7 times more Vitamin B3, 3.9 times more Vitamin B5 and 5.5 times more Vitamin B9 than Okara.
• Both Okara as well as Raw Yardlong Beans have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Okara vs Yardlong Beans:

• Okara has 2.6 times more Calcium, 5.9 times more Selenium and 44.2 times more Water than Raw Yardlong Beans.
• While Raw Yardlong Beans contain 1.5 times more Iron, 2.8 times more Magnesium, 2 times more Phosphorus and 1.4 times more Zinc than Okara.
• Both Okara and Raw Yardlong Beans have similar amounts of Copper, Manganese and Potassium per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Okara has 6 times more Fat, 1.6 times more Omega 3 and 9.9 times more Omega 6 than Raw Yardlong Beans.
• While Raw Yardlong Beans contain 1.5 times more Protein than Okara.
• Both Okara and Raw Yardlong Beans have similar amounts of Energy and Carbohydrate per 500 kcal.
• Both Okara as well as Raw Yardlong Beans have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.