Comparing Nutrients in 7 ounces Okara VS Koyadofu

Macros Ratio

	Protein	Fat	Carbs
Okara	18%	20%	62%
Koyadofu	40%	52%	8%

Macro Nutrients

	Okara	Koyadofu	Recommended Dietary Allowance
Energy	5.2% 151kcal	32.6% 947kcal	2900kcal per day for Men 19-50 years
Fat	3.54% 3.43g	62% 60.2g	97g per day for Men 19-50 years
Saturated Fat	1.2% 0.38g	27.2% 8.7g	32g per day for Men 19-50 years
Omega 3	11% 0.18g	251% 4g	1.6g per day for Men 19-50 years
Omega 6	7.77% 1.32g	176% 30g	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	15.3% 20g	130g per day for Men 19-50 years
Sugars	NA	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	NA	37.6% 14.3g	38g per day for Men 19-50 years
Protein	12.5% 7g	186% 104g	56g per day for Men 19-50 years

Vitamins

	Okara	Koyadofu	Recommended Dietary Allowance
Vitamin A	0% 0μg	5.73% 51.6μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	3.3% 0.04mg	81.7% 0.98mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.05% 0.04mg	48.4% 0.63mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	1.24% 0.2mg	14.7% 2.36mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.5% 0.17mg	16.5% 0.82mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	17.6% 0.23mg	43.7% 0.57mg	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	45.6% 183μg	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	1.54% 1.4mg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Okara	Koyadofu	Recommended Dietary Allowance
Calcium	16% 159mg	72.2% 722mg	1000mg per day for Men 19-50 years
Copper	44% 0.4mg	260% 2.34mg	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	241% 19.3mg	8mg per day for Men 19-50 years
Magnesium	12.3% 51.6mg	28% 117mg	420mg per day for Men 19-50 years
Manganese	35% 0.8mg	318% 7.32mg	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	137% 958mg	700mg per day for Men 19-50 years
Potassium	12.4% 423mg	1.17% 39.7mg	3400mg per day for Men 19-50 years
Selenium	38.2% 21μg	196% 108μg	55μg per day for Men 19-50 years
Sodium	1.2% 18mg	0.79% 12mg	1500mg per day for Men 19-50 years
Zinc	10% 1.1mg	88.4% 9.72mg	11mg per day for Men 19-50 years
Water	4.38% 162g	0.31% 11.5g	3700g per day for Men 19-50 years

Nutrient Comparison: Okara VS Koyadofu per 7 oz

Compare the macro and micronutrient content in 7 oz of Okara versus 7 oz of Koyadofu to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Okara vs Koyadofu:

• 7 oz of Dried-frozen Tofu contain more Vitamin A, 24.7 times more Vitamin B1, 15.9 times more Vitamin B2, 11.9 times more Vitamin B3, 4.7 times more Vitamin B5, 2.5 times more Vitamin B6 and 3.5 times more Vitamin B9 than Okara.
• 7 ounces of Okara have insufficient amounts of Vitamin A, Vitamin B1, Vitamin B2, Vitamin B3 and Vitamin B5
• Both Okara as well as Dried-frozen Tofu have insufficient amounts of Vitamin B12, Vitamin C and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Okara vs Koyadofu:

• 7 ounces of Okara have 10.7 times more Potassium and 14.1 times more Water than Koyadofu.
• While 7 oz of Dried-frozen Tofu contain 4.6 times more Calcium, 5.9 times more Copper, 7.5 times more Iron, 2.3 times more Magnesium, 9.1 times more Manganese, 8.1 times more Phosphorus, 5.1 times more Selenium and 8.8 times more Zinc than Okara.
• 7 ounces of Koyadofu lack sufficient amounts of Potassium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Okara have 1.2 times more Carbohydrate than Koyadofu.
• While 7 oz of Dried-frozen Tofu contain 6.3 times more Energy, 17.5 times more Fat, 22.7 times more Saturated Fat, 22.7 times more Omega 3, 22.7 times more Omega 6 and 14.9 times more Protein than Okara.