Comparing Nutrients in 5 ounces Okara VS Fried Tofu

Macros Ratio

	Protein	Fat	Carbs
Okara	18%	20%	62%
Fried Tofu	26%	62%	12%

Macro Nutrients

	Okara	Fried Tofu	Recommended Dietary Allowance
Energy	3.7% 108kcal	13% 383kcal	2900kcal per day for Men 19-50 years
Fat	2.53% 2.45g	29.5% 28.6g	97g per day for Men 19-50 years
Saturated Fat	0.85% 0.27g	13% 4.14g	32g per day for Men 19-50 years
Omega 3	7.9% 0.13g	119% 1.9g	1.6g per day for Men 19-50 years
Omega 6	5.55% 0.94g	83.7% 14.2g	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	9.66% 12.6g	130g per day for Men 19-50 years
Sugars	NA	5.3% 3.86g	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	14.5% 5.53g	38g per day for Men 19-50 years
Protein	8.9% 5g	47.6% 26.7g	56g per day for Men 19-50 years

Vitamins

	Okara	Fried Tofu	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.16% 1.4μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	2.36% 0.028mg	20% 0.24mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.2% 0.028mg	5.45% 0.071mg	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	3.97% 0.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	12.5% 0.16mg	10.8% 0.14mg	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	9.57% 38.3μg	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	0.38% 0.057mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	9.2% 11μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Okara	Fried Tofu	Recommended Dietary Allowance
Calcium	11.3% 113mg	52.7% 527mg	1000mg per day for Men 19-50 years
Copper	31.5% 0.28mg	62.7% 0.56mg	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	86.3% 6.9mg	8mg per day for Men 19-50 years
Magnesium	8.77% 37mg	20.2% 85mg	420mg per day for Men 19-50 years
Manganese	25% 0.57mg	92% 2.1mg	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	58% 407mg	700mg per day for Men 19-50 years
Potassium	8.9% 302mg	6.1% 207mg	3400mg per day for Men 19-50 years
Selenium	27.3% 15μg	73.5% 40.4μg	55μg per day for Men 19-50 years
Sodium	0.85% 12.8mg	1.5% 22.7mg	1500mg per day for Men 19-50 years
Zinc	7.2% 0.79mg	25.6% 2.82mg	11mg per day for Men 19-50 years
Water	3.13% 116g	1.94% 71.6g	3700g per day for Men 19-50 years

Nutrient Comparison: Okara VS Fried Tofu per 5 oz

Compare the macro and micronutrient content in 5 oz of Okara versus 5 oz of Fried Tofu to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Okara vs Fried Tofu:

• 5 oz of Fried Tofu contain 8.5 times more Vitamin B1, 2.5 times more Vitamin B2 and 1.6 times more Vitamin B5 than Okara.
• Both Okara and Fried Tofu provide similar amounts of Vitamin B6 and Vitamin B9 per five ounces.
• 5 ounces of Okara have insufficient amounts of Vitamin B1, Vitamin B2 and Vitamin B5
• Both Okara as well as Fried Tofu 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 Fried Tofu:

• 5 ounces of Okara have 1.5 times more Potassium and 1.6 times more Water than Fried Tofu.
• While 5 oz of Fried Tofu contain 4.7 times more Calcium, 2 times more Copper, 3.7 times more Iron, 2.3 times more Magnesium, 3.7 times more Manganese, 4.8 times more Phosphorus, 2.7 times more Selenium and 3.6 times more Zinc than Okara.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Okara have 1.4 times more Carbohydrate than Fried Tofu.
• While 5 oz of Fried Tofu contain 3.6 times more Energy, 11.7 times more Fat, 15.1 times more Saturated Fat, 15.1 times more Omega 3, 15.1 times more Omega 6 and 5.3 times more Protein than Okara.