Comparing Nutrients in 5 ounces Okara VS Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari)

Macros Ratio

	Protein	Fat	Carbs
Okara	18%	20%	62%
Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari)	42%	44%	14%

Macro Nutrients

	Okara	Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari)	Recommended Dietary Allowance
Energy	3.7% 108kcal	3.8% 111kcal	2900kcal per day for Men 19-50 years
Fat	2.53% 2.45g	6.1% 5.9g	97g per day for Men 19-50 years
Saturated Fat	0.85% 0.27g	3.5% 1.12g	32g per day for Men 19-50 years
Omega 3	7.9% 0.13g	14.8% 0.24g	1.6g per day for Men 19-50 years
Omega 6	5.55% 0.94g	12.2% 2.1g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	13.3% 17.3g	3.1% 4.04g	130g per day for Men 19-50 years
Sugars	NA	1.17% 0.85g	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	3.36% 1.28g	38g per day for Men 19-50 years
Protein	8.9% 5g	23% 13g	56g per day for Men 19-50 years

Vitamins

	Okara	Tofu, firm, 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	2.36% 0.028mg	7.1% 0.085mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.2% 0.028mg	6.87% 0.089mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	0.89% 0.14mg	0.89% 0.14mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	2.5% 0.12mg	3.1% 0.16mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	12.5% 0.16mg	7.74% 0.1mg	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	9.2% 37μg	6.73% 27μg	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	0.31% 0.28mg	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	0.094% 0.014mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	2.83% 3.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Okara	Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari)	Recommended Dietary Allowance
Calcium	11.3% 113mg	28.5% 285mg	1000mg per day for Men 19-50 years
Copper	31.5% 0.28mg	33.5% 0.3mg	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	23% 1.84mg	28.5% 2.3mg	8mg per day for Men 19-50 years
Magnesium	8.77% 37mg	12.5% 52.4mg	420mg per day for Men 19-50 years
Manganese	25% 0.57mg	38.5% 0.89mg	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	12% 85mg	24.5% 172mg	700mg per day for Men 19-50 years
Potassium	8.9% 302mg	6.17% 210mg	3400mg per day for Men 19-50 years
Selenium	27.3% 15μg	25.5% 14μg	55μg per day for Men 19-50 years
Sodium	0.85% 12.8mg	1.13% 17mg	1500mg per day for Men 19-50 years
Zinc	7.2% 0.79mg	10.7% 1.18mg	11mg per day for Men 19-50 years
Water	3.13% 116g	3.18% 118g	3700g per day for Men 19-50 years

Nutrient Comparison: Okara VS Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari) per 5 oz

Compare the macro and micronutrient content in 5 oz of Okara versus 5 oz of Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari) to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Okara vs Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari):

• 5 ounces of Okara have 1.6 times more Vitamin B6 and 1.4 times more Vitamin B9 than Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari).
• While 5 oz of Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari) contain 3 times more Vitamin B1, 3.2 times more Vitamin B2 and 1.3 times more Vitamin B5 than Okara.
• 5 ounces of Okara have insufficient amounts of Vitamin B1, Vitamin B2 and Vitamin B5
• Both Okara as well as Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari) have insufficient amounts of Vitamin A, Vitamin B3, Vitamin B12, Vitamin C and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Okara vs Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari):

• 5 ounces of Okara have 1.4 times more Potassium than Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari).
• While 5 oz of Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari) contain 2.5 times more Calcium, 1.4 times more Magnesium, 1.5 times more Manganese, 2 times more Phosphorus and 1.5 times more Zinc than Okara.
• Both Okara and Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari) contain similar levels of Copper, Iron, Selenium and Water per five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Okara have 4.3 times more Carbohydrate than Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari).
• While 5 oz of Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari) contain 2.4 times more Fat, 4.1 times more Saturated Fat, 1.9 times more Omega 3, 2.2 times more Omega 6 and 2.6 times more Protein than Okara.
• Both Okara and Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari) offer comparable quantities of Energy per five ounces.