Comparing Nutrients in 5 ounces Okara VS Tomatoes in Juice with Salt

Macros Ratio

	Protein	Fat	Carbs
Okara	18%	20%	62%
Tomatoes in Juice with Salt	16%	12%	72%

Macro Nutrients

	Okara	Tomatoes in Juice with Salt	Recommended Dietary Allowance
Energy	3.7% 108kcal	0.78% 22.7kcal	2900kcal per day for Men 19-50 years
Fat	2.53% 2.45g	0.37% 0.35g	97g per day for Men 19-50 years
Saturated Fat	0.85% 0.27g	0.15% 0.048g	32g per day for Men 19-50 years
Omega 3	7.9% 0.13g	0.35% 0.006g	1.6g per day for Men 19-50 years
Omega 6	5.55% 0.94g	0.81% 0.14g	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	3.8% 4.9g	130g per day for Men 19-50 years
Sugars	NA	5% 3.6g	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	2.56% 1.86g	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	% 1.76g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	NA	7.1% 2.7g	38g per day for Men 19-50 years
Protein	8.9% 5g	2% 1.1g	56g per day for Men 19-50 years

Vitamins

	Okara	Tomatoes in Juice with Salt	Recommended Dietary Allowance
Vitamin A	0% 0μg	3.15% 28.3μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	2.36% 0.028mg	68% 0.82mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.2% 0.028mg	6% 0.078mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	0.89% 0.14mg	6.3% 1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	2.5% 0.12mg	3.3% 0.17mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	12.5% 0.16mg	12% 0.16mg	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	2.83% 11.3μg	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	20% 18mg	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	5.58% 0.84mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	3.07% 3.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Okara	Tomatoes in Juice with Salt	Recommended Dietary Allowance
Calcium	11.3% 113mg	4.68% 46.8mg	1000mg per day for Men 19-50 years
Copper	31.5% 0.28mg	8.2% 0.074mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.18% 7.23μg	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	10% 0.81mg	8mg per day for Men 19-50 years
Magnesium	8.77% 37mg	3.37% 14mg	420mg per day for Men 19-50 years
Manganese	25% 0.57mg	4.2% 0.096mg	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	3.44% 24mg	700mg per day for Men 19-50 years
Potassium	8.9% 302mg	7.96% 271mg	3400mg per day for Men 19-50 years
Selenium	27.3% 15μg	1.8% 0.99μg	55μg per day for Men 19-50 years
Sodium	0.85% 12.8mg	11% 163mg	1500mg per day for Men 19-50 years
Zinc	7.2% 0.79mg	1.55% 0.17mg	11mg per day for Men 19-50 years
Water	3.13% 116g	3.63% 134g	3700g per day for Men 19-50 years

Nutrient Comparison: Okara VS Tomatoes in Juice with Salt per 5 oz

Compare the macro and micronutrient content in 5 oz of Okara versus 5 oz of Tomatoes in Juice with Salt to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Okara vs Tomatoes in Juice with Salt:

• 5 ounces of Okara have 3.3 times more Vitamin B9 than Tomatoes in Juice with Salt.
• While 5 oz of Canned Red Ripe Tomatoes in Tomato Juice with Salt contain more Vitamin A, 28.8 times more Vitamin B1, 2.8 times more Vitamin B2, 7.1 times more Vitamin B3, 1.3 times more Vitamin B5 and more Vitamin C than Okara.
• Both Okara and Tomatoes in Juice with Salt provide similar amounts of Vitamin B6 per five ounces.
• 5 ounces of Okara have insufficient amounts of Vitamin A, Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B5 and Vitamin C
• Both Okara as well as Canned Red Ripe Tomatoes in Tomato Juice with Salt have insufficient amounts of Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Okara vs Tomatoes in Juice with Salt:

• 5 ounces of Okara have 2.4 times more Calcium, 3.8 times more Copper, 2.3 times more Iron, 2.6 times more Magnesium, 5.9 times more Manganese, 3.5 times more Phosphorus, 15.1 times more Selenium and 4.7 times more Zinc than Tomatoes in Juice with Salt.
• While 5 oz of Canned Red Ripe Tomatoes in Tomato Juice with Salt contain 12.8 times more Sodium than Okara.
• Both Okara and Tomatoes in Juice with Salt contain similar levels of Potassium and Water per five ounces.
• 5 ounces of Tomatoes in Juice with Salt lack sufficient amounts of Selenium and Zinc

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Okara have 4.8 times more Energy, 22.3 times more Omega 3, 6.9 times more Omega 6, 3.5 times more Carbohydrate and 4.5 times more Protein than Tomatoes in Juice with Salt.
• 5 ounces of Tomatoes in Juice with Salt provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein