Comparing Nutrients in 7 ounces Okara VS Soy sauce made from hydrolyzed vegetable protein

Macros Ratio

	Protein	Fat	Carbs
Okara	18%	20%	62%
Soy sauce made from hydrolyzed vegetable protein	44%	7%	49%

Macro Nutrients

	Okara	Soy sauce made from hydrolyzed vegetable protein	Recommended Dietary Allowance
Energy	5.2% 151kcal	4.1% 119kcal	2900kcal per day for Men 19-50 years
Fat	3.54% 3.43g	1.04% 1g	97g per day for Men 19-50 years
Saturated Fat	1.2% 0.38g	0.25% 0.079g	32g per day for Men 19-50 years
Omega 3	11% 0.18g	2.5% 0.04g	1.6g per day for Men 19-50 years
Omega 6	7.77% 1.32g	1.5% 0.25g	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	12% 15.6g	130g per day for Men 19-50 years
Sugars	NA	3.56% 2.58g	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	0% 0g	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	% 1.4g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	NA	2.6% 0.99g	38g per day for Men 19-50 years
Protein	12.5% 7g	25% 14g	56g per day for Men 19-50 years

Vitamins

	Okara	Soy sauce made from hydrolyzed vegetable protein	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	6.95% 0.083mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.05% 0.04mg	16.6% 0.22mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	1.24% 0.2mg	35% 5.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.5% 0.17mg	10.7% 0.53mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	17.6% 0.23mg	22% 0.28mg	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	6.45% 25.8μg	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% 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	NA	0% 0mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Okara	Soy sauce made from hydrolyzed vegetable protein	Recommended Dietary Allowance
Calcium	16% 159mg	3.37% 33.7mg	1000mg per day for Men 19-50 years
Copper	44% 0.4mg	9.04% 0.081mg	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	8.2% 0.65mg	8mg per day for Men 19-50 years
Magnesium	12.3% 51.6mg	13.7% 57.5mg	420mg per day for Men 19-50 years
Manganese	35% 0.8mg	8.63% 0.2mg	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	26.6% 187mg	700mg per day for Men 19-50 years
Potassium	12.4% 423mg	26% 887mg	3400mg per day for Men 19-50 years
Selenium	38.2% 21μg	2.9% 1.6μg	55μg per day for Men 19-50 years
Sodium	1.2% 18mg	902% 13534mg	1500mg per day for Men 19-50 years
Zinc	10% 1.1mg	4.15% 0.46mg	11mg per day for Men 19-50 years
Water	4.38% 162g	3.65% 135g	3700g per day for Men 19-50 years

Nutrient Comparison: Okara VS Soy sauce made from hydrolyzed vegetable protein per 7 oz

Compare the macro and micronutrient content in 7 oz of Okara versus 7 oz of Soy sauce made from hydrolyzed vegetable protein to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Okara vs Soy sauce made from hydrolyzed vegetable protein:

• 7 ounces of Okara have 2 times more Vitamin B9 than Soy sauce made from hydrolyzed vegetable protein.
• While 7 oz of Soy sauce made from hydrolyzed vegetable protein contain 2.1 times more Vitamin B1, 5.5 times more Vitamin B2, 28.3 times more Vitamin B3 and 3.1 times more Vitamin B5 than Okara.
• Both Okara and Soy sauce made from hydrolyzed vegetable protein provide similar amounts of Vitamin B6 per seven ounces.
• 7 ounces of Okara have insufficient amounts of Vitamin B1, Vitamin B2, Vitamin B3 and Vitamin B5
• Both Okara as well as Soy sauce made from hydrolyzed vegetable protein have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Okara vs Soy sauce made from hydrolyzed vegetable protein:

• 7 ounces of Okara have 4.7 times more Calcium, 4.9 times more Copper, 3.9 times more Iron, 4 times more Manganese, 13.3 times more Selenium, 2.4 times more Zinc and 1.2 times more Water than Soy sauce made from hydrolyzed vegetable protein.
• While 7 oz of Soy sauce made from hydrolyzed vegetable protein contain 1.6 times more Phosphorus, 2.1 times more Potassium and 757.8 times more Sodium than Okara.
• Both Okara and Soy sauce made from hydrolyzed vegetable protein contain similar levels of Magnesium per seven ounces.
• 7 ounces of Soy sauce made from hydrolyzed vegetable protein lack sufficient amounts of Calcium and Selenium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Okara have 1.3 times more Energy, 4.5 times more Omega 3, 5.2 times more Omega 6 and 1.6 times more Carbohydrate than Soy sauce made from hydrolyzed vegetable protein.
• While 7 oz of Soy sauce made from hydrolyzed vegetable protein contain 2 times more Protein than Okara.
• 7 ounces of Soy sauce made from hydrolyzed vegetable protein provide inadequate amounts of Omega 3 and Omega 6