Comparing Nutrients in 5 ounces Okara VS Fuyu

Macros Ratio

	Protein	Fat	Carbs
Okara	18%	20%	62%
Fuyu	28%	58%	14%

Macro Nutrients

	Okara	Fuyu	Recommended Dietary Allowance
Energy	3.7% 108kcal	5.67% 164kcal	2900kcal per day for Men 19-50 years
Fat	2.53% 2.45g	11.7% 11.3g	97g per day for Men 19-50 years
Saturated Fat	0.85% 0.27g	5.13% 1.64g	32g per day for Men 19-50 years
Omega 3	7.9% 0.13g	47.3% 0.76g	1.6g per day for Men 19-50 years
Omega 6	5.55% 0.94g	33.2% 5.64g	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	4.78% 6.2g	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	NA	38g per day for Men 19-50 years
Protein	8.9% 5g	22.6% 12.6g	56g per day for Men 19-50 years

Vitamins

	Okara	Fuyu	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	18.5% 0.22mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.2% 0.028mg	11% 0.14mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	0.89% 0.14mg	3.36% 0.54mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	2.5% 0.12mg	3.74% 0.19mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	12.5% 0.16mg	9.92% 0.13mg	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	10.3% 41μg	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	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	Fuyu	Recommended Dietary Allowance
Calcium	11.3% 113mg	6.52% 65.2mg	1000mg per day for Men 19-50 years
Copper	31.5% 0.28mg	59.2% 0.53mg	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	35% 2.8mg	8mg per day for Men 19-50 years
Magnesium	8.77% 37mg	17.5% 73.7mg	420mg per day for Men 19-50 years
Manganese	25% 0.57mg	72.4% 1.66mg	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	12% 85mg	14.8% 103mg	700mg per day for Men 19-50 years
Potassium	8.9% 302mg	3.13% 106mg	3400mg per day for Men 19-50 years
Selenium	27.3% 15μg	44.6% 24.5μg	55μg per day for Men 19-50 years
Sodium	0.85% 12.8mg	271% 4072mg	1500mg per day for Men 19-50 years
Zinc	7.2% 0.79mg	20% 2.2mg	11mg per day for Men 19-50 years
Water	3.13% 116g	2.7% 99g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Okara vs Fuyu:

• Okara has 1.3 times more Vitamin B6 than Salted and Fermented Tofu.
• While Salted and Fermented Tofu contains 7.9 times more Vitamin B1, 5.1 times more Vitamin B2, 3.8 times more Vitamin B3 and 1.5 times more Vitamin B5 than Okara.
• Both Okara and Salted and Fermented Tofu have similar amounts of Vitamin B9 per 5 oz.
• Both Okara as well as Salted and Fermented Tofu have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Okara vs Fuyu:

• Okara has 1.7 times more Calcium and 2.8 times more Potassium than Salted and Fermented Tofu.
• While Salted and Fermented Tofu contains 1.9 times more Copper, 1.5 times more Iron, 2 times more Magnesium, 2.9 times more Manganese, 1.6 times more Selenium, 319.2 times more Sodium and 2.8 times more Zinc than Okara.
• Both Okara and Salted and Fermented Tofu have similar amounts of Phosphorus and Water per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Okara has 2.8 times more Carbohydrate than Salted and Fermented Tofu.
• While Salted and Fermented Tofu contains 1.5 times more Energy, 4.6 times more Fat, 6 times more Saturated Fat, 6 times more Omega 3, 6 times more Omega 6 and 2.5 times more Protein than Okara.
• Both Okara as well as Salted and Fermented Tofu have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.