Comparing Nutrients in 500 calories Winged Beans VS Okara

Weight per 500 calories

• Winged Beans: 122g
• Okara: 658g

Winged Beans have 5.4 times more energy per 100g than Okara. It has very high energy density when compared to other foods. Okara having average energy density.

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

Macros Ratio

	Protein	Fat	Carbs
Winged Beans	27%	34%	39%
Okara	18%	20%	62%

Macro Nutrients

	Winged Beans	Okara	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	20.6% 20g	11.7% 11.4g	97g per day for Men 19-50 years
Saturated Fat	8.8% 2.8g	3.97% 1.27g	32g per day for Men 19-50 years
Omega 3	20% 0.32g	36.6% 0.59g	1.6g per day for Men 19-50 years
Omega 6	29.3% 4.97g	25.8% 4.4g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	39.2% 51g	62% 80.5g	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	83.3% 31.7g	NA	38g per day for Men 19-50 years
Protein	64.7% 36.2g	41.4% 23g	56g per day for Men 19-50 years

Vitamins

	Winged Beans	Okara	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	105% 1.26mg	11% 0.13mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	42.3% 0.55mg	10% 0.13mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	23.6% 3.78mg	4.1% 0.66mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	19.4% 0.97mg	11.6% 0.58mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	16.5% 0.21mg	58% 0.76mg	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	13.8% 55μg	42.8% 171μg	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% 0mg	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

	Winged Beans	Okara	Recommended Dietary Allowance
Calcium	53.8% 538mg	52.6% 526mg	1000mg per day for Men 19-50 years
Copper	391% 3.52mg	146% 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	205% 16.4mg	107% 8.55mg	8mg per day for Men 19-50 years
Magnesium	52% 219mg	40.7% 171mg	420mg per day for Men 19-50 years
Manganese	198% 4.55mg	116% 2.66mg	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	78.8% 551mg	56.4% 395mg	700mg per day for Men 19-50 years
Potassium	35% 1194mg	41.2% 1401mg	3400mg per day for Men 19-50 years
Selenium	18.2% 10μg	127% 69.7μg	55μg per day for Men 19-50 years
Sodium	3.1% 46.5mg	3.95% 59.2mg	1500mg per day for Men 19-50 years
Zinc	49.8% 5.48mg	33.5% 3.7mg	11mg per day for Men 19-50 years
Water	0.28% 10g	14.5% 537g	3700g per day for Men 19-50 years

Winged Beans VS Okara Nutrients Per 500 Kcal

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

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

• 500 calories of Winged Beans have 9.6 times more Vitamin B1, 4.2 times more Vitamin B2, 5.7 times more Vitamin B3 and 1.7 times more Vitamin B5 than Okara.
• While 500 kcal of Okara contain 3.5 times more Vitamin B6 and 3.1 times more Vitamin B9 than Raw Winged Beans.
• 500 calories of Okara have insufficient amounts of Vitamin B3
• Both Raw Winged Beans as well as Okara have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 500 calories.

Comparing minerals per 500 calories for Winged Beans vs Okara:

• 500 calories of Winged Beans have 2.7 times more Copper, 1.9 times more Iron, 1.3 times more Magnesium, 1.7 times more Manganese, 1.4 times more Phosphorus and 1.5 times more Zinc than Okara.
• While 500 kcal of Okara contain 7 times more Selenium and 52.7 times more Water than Raw Winged Beans.
• Both Winged Beans and Okara contain similar levels of Calcium and Potassium per 500 calories.

Comparison of macro-nutrients per 500 calories:

• 500 calories of Winged Beans have 1.8 times more Fat and 1.6 times more Protein than Okara.
• While 500 kcal of Okara contain 1.8 times more Omega 3 and 1.6 times more Carbohydrate than Raw Winged Beans.
• Both Winged Beans and Okara offer comparable quantities of Energy and Omega 6 per 500 calories.