Comparing Nutrients in 7 ounces Okara VS Fried Tofu

Macros Ratio

	Protein	Fat	Carbs
Okara	18%	20%	62%
Fried Tofu	26%	62%	12%

Macro Nutrients

	Okara	Fried Tofu	Recommended Dietary Allowance
Energy	5.2% 151kcal	18.5% 536kcal	2900kcal per day for Men 19-50 years
Fat	3.54% 3.43g	41.3% 40g	97g per day for Men 19-50 years
Saturated Fat	1.2% 0.38g	18% 5.8g	32g per day for Men 19-50 years
Omega 3	11% 0.18g	167% 2.67g	1.6g per day for Men 19-50 years
Omega 6	7.77% 1.32g	117% 20g	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	13.5% 17.6g	130g per day for Men 19-50 years
Sugars	NA	7.45% 5.4g	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	20.4% 7.74g	38g per day for Men 19-50 years
Protein	12.5% 7g	66.7% 37.3g	56g per day for Men 19-50 years

Vitamins

	Okara	Fried Tofu	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.22% 2μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	3.3% 0.04mg	28% 0.34mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.05% 0.04mg	7.63% 0.099mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	1.24% 0.2mg	1.24% 0.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.5% 0.17mg	5.56% 0.28mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	17.6% 0.23mg	15% 0.2mg	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	13.4% 53.6μg	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	0.53% 0.079mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	13% 15.5μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Okara	Fried Tofu	Recommended Dietary Allowance
Calcium	16% 159mg	74% 738mg	1000mg per day for Men 19-50 years
Copper	44% 0.4mg	87.8% 0.79mg	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	121% 9.66mg	8mg per day for Men 19-50 years
Magnesium	12.3% 51.6mg	28.3% 119mg	420mg per day for Men 19-50 years
Manganese	35% 0.8mg	129% 2.97mg	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	81.4% 570mg	700mg per day for Men 19-50 years
Potassium	12.4% 423mg	8.52% 290mg	3400mg per day for Men 19-50 years
Selenium	38.2% 21μg	103% 56.6μg	55μg per day for Men 19-50 years
Sodium	1.2% 18mg	2.1% 31.8mg	1500mg per day for Men 19-50 years
Zinc	10% 1.1mg	36% 3.95mg	11mg per day for Men 19-50 years
Water	4.38% 162g	2.7% 100g	3700g per day for Men 19-50 years

Nutrient Comparison: Okara VS Fried Tofu per 7 oz

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

Lets compare vitamin content per 7 ounces of Okara vs Fried Tofu:

• 7 oz of Fried Tofu contain 8.5 times more Vitamin B1, 2.5 times more Vitamin B2 and 1.6 times more Vitamin B5 than Okara.
• Both Okara and Fried Tofu provide similar amounts of Vitamin B6 and Vitamin B9 per seven ounces.
• 7 ounces of Okara have insufficient amounts of Vitamin B1, Vitamin B2 and Vitamin B5
• Both Okara as well as Fried Tofu 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 Fried Tofu:

• 7 ounces of Okara have 1.5 times more Potassium and 1.6 times more Water than Fried Tofu.
• While 7 oz of Fried Tofu contain 4.7 times more Calcium, 2 times more Copper, 3.7 times more Iron, 2.3 times more Magnesium, 3.7 times more Manganese, 4.8 times more Phosphorus, 2.7 times more Selenium and 3.6 times more Zinc than Okara.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Okara have 1.4 times more Carbohydrate than Fried Tofu.
• While 7 oz of Fried Tofu contain 3.6 times more Energy, 11.7 times more Fat, 15.1 times more Saturated Fat, 15.1 times more Omega 3, 15.1 times more Omega 6 and 5.3 times more Protein than Okara.