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

Macros Ratio

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

Macro Nutrients

	Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari)	Okara	Recommended Dietary Allowance
Energy	3% 86.5kcal	3.7% 108kcal	2900kcal per day for Men 19-50 years
Fat	5.4% 5.23g	2.53% 2.45g	97g per day for Men 19-50 years
Saturated Fat	2.36% 0.76g	0.85% 0.27g	32g per day for Men 19-50 years
Omega 3	21.8% 0.35g	7.9% 0.13g	1.6g per day for Men 19-50 years
Omega 6	15.3% 2.6g	5.55% 0.94g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	1.3% 1.67g	13.3% 17.3g	130g per day for Men 19-50 years
Sugars	1.37% 0.99g	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	0.75% 0.28g	NA	38g per day for Men 19-50 years
Protein	18% 10g	8.9% 5g	56g per day for Men 19-50 years

Vitamins

	Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari)	Okara	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	5.55% 0.067mg	2.36% 0.028mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.03% 0.052mg	2.2% 0.028mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.74% 0.76mg	0.89% 0.14mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	1.45% 0.072mg	2.5% 0.12mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	5.67% 0.074mg	12.5% 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	15.6% 62.4μg	9.2% 37μg	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	0.31% 0.28mg	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	0.094% 0.014mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.36% 2.83μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari)	Okara	Recommended Dietary Allowance
Calcium	15.7% 157mg	11.3% 113mg	1000mg per day for Men 19-50 years
Copper	24.7% 0.22mg	31.5% 0.28mg	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	19.7% 1.57mg	23% 1.84mg	8mg per day for Men 19-50 years
Magnesium	9.1% 38.3mg	8.77% 37mg	420mg per day for Men 19-50 years
Manganese	24% 0.55mg	25% 0.57mg	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	18.6% 130mg	12% 85mg	700mg per day for Men 19-50 years
Potassium	5% 170mg	8.9% 302mg	3400mg per day for Men 19-50 years
Selenium	23% 12.6μg	27.3% 15μg	55μg per day for Men 19-50 years
Sodium	0.76% 11.3mg	0.85% 12.8mg	1500mg per day for Men 19-50 years
Zinc	8.25% 0.91mg	7.2% 0.79mg	11mg per day for Men 19-50 years
Water	3.34% 124g	3.13% 116g	3700g per day for Men 19-50 years

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

• Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari) has 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.
• While Okara contains 1.7 times more Vitamin B5 and 2.2 times more Vitamin B6 than Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari).
• Both Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari) as well as Okara have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 5 oz.

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

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

Comparison of macro-nutrients per 5 ounces:

• Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari) has 2.1 times more Fat, 2.8 times more Saturated Fat, 2.8 times more Omega 3, 2.8 times more Omega 6 and 2 times more Protein than Okara.
• While Okara contains 10.4 times more Carbohydrate than Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari).
• Both Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari) and Okara have similar amounts of Energy per 5 oz.
• Both Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari) as well as Okara have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.