Comparing Nutrients in 7 ounces Okara VS Boiled Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Okara	18%	20%	62%
Boiled Kidney Beans	27%	3%	70%

Macro Nutrients

	Okara	Boiled Kidney Beans	Recommended Dietary Allowance
Energy	5.2% 151kcal	8.7% 252kcal	2900kcal per day for Men 19-50 years
Fat	3.54% 3.43g	1.02% 0.99g	97g per day for Men 19-50 years
Saturated Fat	1.2% 0.38g	0.45% 0.14g	32g per day for Men 19-50 years
Omega 3	11% 0.18g	21% 0.34g	1.6g per day for Men 19-50 years
Omega 6	7.77% 1.32g	1.26% 0.21g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	18.7% 24.3g	35% 45.2g	130g per day for Men 19-50 years
Sugars	NA	0.88% 0.64g	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	33.4% 12.7g	38g per day for Men 19-50 years
Protein	12.5% 7g	30.7% 17.2g	56g per day for Men 19-50 years

Vitamins

	Okara	Boiled Kidney Beans	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	3.3% 0.04mg	26.5% 0.32mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.05% 0.04mg	8.85% 0.12mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	1.24% 0.2mg	7.17% 1.15mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.5% 0.17mg	8.73% 0.44mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	17.6% 0.23mg	18.3% 0.24mg	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	13% 51.6μg	64.5% 258μg	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	2.65% 2.4mg	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	0.4% 0.06mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	14% 16.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Okara	Boiled Kidney Beans	Recommended Dietary Allowance
Calcium	16% 159mg	6.95% 69.5mg	1000mg per day for Men 19-50 years
Copper	44% 0.4mg	47.6% 0.43mg	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	32.2% 2.58mg	55% 4.4mg	8mg per day for Men 19-50 years
Magnesium	12.3% 51.6mg	20% 83.3mg	420mg per day for Men 19-50 years
Manganese	35% 0.8mg	37% 0.85mg	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	17% 119mg	39% 274mg	700mg per day for Men 19-50 years
Potassium	12.4% 423mg	23.6% 804mg	3400mg per day for Men 19-50 years
Selenium	38.2% 21μg	3.97% 2.2μg	55μg per day for Men 19-50 years
Sodium	1.2% 18mg	0.13% 2mg	1500mg per day for Men 19-50 years
Zinc	10% 1.1mg	18% 2mg	11mg per day for Men 19-50 years
Water	4.38% 162g	3.6% 133g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Okara vs Boiled Kidney Beans:

• Boiled All Types Kidney Beans contain 8 times more Vitamin B1, 2.9 times more Vitamin B2, 5.8 times more Vitamin B3, 2.5 times more Vitamin B5, 5 times more Vitamin B9 and more Vitamin C than Okara.
• Both Okara and Boiled All Types Kidney Beans have similar amounts of Vitamin B6 per 7 oz.
• Both Okara as well as Boiled All Types Kidney Beans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Okara vs Boiled Kidney Beans:

• Okara has 2.3 times more Calcium, 9.6 times more Selenium and 1.2 times more Water than Boiled All Types Kidney Beans.
• While Boiled All Types Kidney Beans contain 1.7 times more Iron, 1.6 times more Magnesium, 2.3 times more Phosphorus, 1.9 times more Potassium and 1.8 times more Zinc than Okara.
• Both Okara and Boiled All Types Kidney Beans have similar amounts of Copper and Manganese per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Okara has 3.5 times more Fat and 6.2 times more Omega 6 than Boiled All Types Kidney Beans.
• While Boiled All Types Kidney Beans contain 1.7 times more Energy, 1.9 times more Omega 3, 1.9 times more Carbohydrate and 2.5 times more Protein than Okara.
• Both Okara as well as Boiled All Types Kidney Beans have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.