Comparing Nutrients in 7 ounces Okara VS Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari)

Macros Ratio

	Protein	Fat	Carbs
Okara	18%	20%	62%
Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari)	42%	44%	14%

Macro Nutrients

	Okara	Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari)	Recommended Dietary Allowance
Energy	5.2% 151kcal	5.34% 155kcal	2900kcal per day for Men 19-50 years
Fat	3.54% 3.43g	8.53% 8.28g	97g per day for Men 19-50 years
Saturated Fat	1.2% 0.38g	4.9% 1.57g	32g per day for Men 19-50 years
Omega 3	11% 0.18g	20.7% 0.33g	1.6g per day for Men 19-50 years
Omega 6	7.77% 1.32g	17% 2.9g	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	4.35% 5.66g	130g per day for Men 19-50 years
Sugars	NA	1.64% 1.2g	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	4.7% 1.8g	38g per day for Men 19-50 years
Protein	12.5% 7g	32% 18g	56g per day for Men 19-50 years

Vitamins

	Okara	Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari)	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	9.92% 0.12mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.05% 0.04mg	9.6% 0.13mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	1.24% 0.2mg	1.25% 0.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.5% 0.17mg	4.37% 0.22mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	17.6% 0.23mg	11% 0.14mg	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	9.43% 37.7μg	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	0.44% 0.4mg	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	0.13% 0.02mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	3.97% 4.76μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Okara	Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari)	Recommended Dietary Allowance
Calcium	16% 159mg	40% 399mg	1000mg per day for Men 19-50 years
Copper	44% 0.4mg	47% 0.42mg	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	40% 3.2mg	8mg per day for Men 19-50 years
Magnesium	12.3% 51.6mg	17.5% 73.4mg	420mg per day for Men 19-50 years
Manganese	35% 0.8mg	54% 1.24mg	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	34.3% 240mg	700mg per day for Men 19-50 years
Potassium	12.4% 423mg	8.64% 294mg	3400mg per day for Men 19-50 years
Selenium	38.2% 21μg	35.7% 19.6μg	55μg per day for Men 19-50 years
Sodium	1.2% 18mg	1.6% 24mg	1500mg per day for Men 19-50 years
Zinc	10% 1.1mg	15% 1.65mg	11mg per day for Men 19-50 years
Water	4.38% 162g	4.45% 165g	3700g per day for Men 19-50 years

Nutrient Comparison: Okara VS Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari) per 7 oz

Compare the macro and micronutrient content in 7 oz of Okara versus 7 oz of Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari) to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Okara vs Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari):

• 7 ounces of Okara have 1.6 times more Vitamin B6 and 1.4 times more Vitamin B9 than Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari).
• While 7 oz of Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari) contain 3 times more Vitamin B1, 3.2 times more Vitamin B2 and 1.3 times more Vitamin B5 than Okara.
• 7 ounces of Okara have insufficient amounts of Vitamin B1, Vitamin B2 and Vitamin B5
• Both Okara as well as Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari) have insufficient amounts of Vitamin A, Vitamin B3, Vitamin B12, Vitamin C and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Okara vs Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari):

• 7 ounces of Okara have 1.4 times more Potassium than Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari).
• While 7 oz of Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari) contain 2.5 times more Calcium, 1.4 times more Magnesium, 1.5 times more Manganese, 2 times more Phosphorus and 1.5 times more Zinc than Okara.
• Both Okara and Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari) contain similar levels of Copper, Iron, Selenium and Water per seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Okara have 4.3 times more Carbohydrate than Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari).
• While 7 oz of Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari) contain 2.4 times more Fat, 4.1 times more Saturated Fat, 1.9 times more Omega 3, 2.2 times more Omega 6 and 2.6 times more Protein than Okara.
• Both Okara and Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari) offer comparable quantities of Energy per seven ounces.