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

Macros Ratio

	Protein	Fat	Carbs
Okara	18%	20%	62%
Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari)	43%	50%	7%

Macro Nutrients

	Okara	Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari)	Recommended Dietary Allowance
Energy	3.7% 108kcal	3% 86.5kcal	2900kcal per day for Men 19-50 years
Fat	2.53% 2.45g	5.4% 5.23g	97g per day for Men 19-50 years
Saturated Fat	0.85% 0.27g	2.36% 0.76g	32g per day for Men 19-50 years
Omega 3	7.9% 0.13g	21.8% 0.35g	1.6g per day for Men 19-50 years
Omega 6	5.55% 0.94g	15.3% 2.6g	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	1.3% 1.67g	130g per day for Men 19-50 years
Sugars	NA	1.37% 0.99g	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	0.75% 0.28g	38g per day for Men 19-50 years
Protein	8.9% 5g	18% 10g	56g per day for Men 19-50 years

Vitamins

	Okara	Tofu, soft, 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	5.55% 0.067mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.2% 0.028mg	4.03% 0.052mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	0.89% 0.14mg	4.74% 0.76mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	2.5% 0.12mg	1.45% 0.072mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	12.5% 0.16mg	5.67% 0.074mg	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	15.6% 62.4μg	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	2.36% 2.83μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Okara	Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari)	Recommended Dietary Allowance
Calcium	11.3% 113mg	15.7% 157mg	1000mg per day for Men 19-50 years
Copper	31.5% 0.28mg	24.7% 0.22mg	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	19.7% 1.57mg	8mg per day for Men 19-50 years
Magnesium	8.77% 37mg	9.1% 38.3mg	420mg per day for Men 19-50 years
Manganese	25% 0.57mg	24% 0.55mg	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	18.6% 130mg	700mg per day for Men 19-50 years
Potassium	8.9% 302mg	5% 170mg	3400mg per day for Men 19-50 years
Selenium	27.3% 15μg	23% 12.6μg	55μg per day for Men 19-50 years
Sodium	0.85% 12.8mg	0.76% 11.3mg	1500mg per day for Men 19-50 years
Zinc	7.2% 0.79mg	8.25% 0.91mg	11mg per day for Men 19-50 years
Water	3.13% 116g	3.34% 124g	3700g per day for Men 19-50 years

Nutrient Comparison: Okara VS Tofu, soft, 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, soft, 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, soft, prepared with calcium sulfate and magnesium chloride (nigari):

• 5 ounces of Okara have 2.2 times more Vitamin B6 than Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari).
• While 5 oz of Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari) contain 2.4 times more Vitamin B1, 1.9 times more Vitamin B2, 5.4 times more Vitamin B3 and 1.7 times more Vitamin B9 than Okara.
• 5 ounces of Okara have insufficient amounts of Vitamin B1, Vitamin B2 and Vitamin B3
• Both Okara as well as Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari) have insufficient amounts of Vitamin A, Vitamin B5, Vitamin B12, Vitamin C and Vitamin D in five ounces.

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

• 5 ounces of Okara have 1.3 times more Copper and 1.8 times more Potassium than Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari).
• While 5 oz of Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari) contain 1.4 times more Calcium and 1.5 times more Phosphorus than Okara.
• Both Okara and Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari) contain similar levels of Iron, Magnesium, Manganese, Selenium, Zinc and Water per five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Okara have 1.2 times more Energy and 10.4 times more Carbohydrate than Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari).
• While 5 oz of Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari) contain 2.1 times more Fat, 2.8 times more Omega 3, 2.8 times more Omega 6 and 2 times more Protein than Okara.
• 5 ounces of Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari) provide inadequate amounts of Carbohydrate