Comparing Nutrients in 7 ounces Okara VS Fuyu

Macros Ratio

	Protein	Fat	Carbs
Okara	18%	20%	62%
Fuyu	28%	58%	14%

Macro Nutrients

	Okara	Fuyu	Recommended Dietary Allowance
Energy	5.2% 151kcal	7.94% 230kcal	2900kcal per day for Men 19-50 years
Fat	3.54% 3.43g	16.4% 16g	97g per day for Men 19-50 years
Saturated Fat	1.2% 0.38g	7.18% 2.3g	32g per day for Men 19-50 years
Omega 3	11% 0.18g	66.2% 1.06g	1.6g per day for Men 19-50 years
Omega 6	7.77% 1.32g	46.5% 7.9g	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	6.7% 8.7g	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	NA	38g per day for Men 19-50 years
Protein	12.5% 7g	31.6% 17.7g	56g per day for Men 19-50 years

Vitamins

	Okara	Fuyu	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% 0.31mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.05% 0.04mg	15.4% 0.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	1.24% 0.2mg	4.7% 0.75mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.5% 0.17mg	5.24% 0.26mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	17.6% 0.23mg	14% 0.18mg	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	14.4% 57.5μg	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	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	Fuyu	Recommended Dietary Allowance
Calcium	16% 159mg	9.13% 91mg	1000mg per day for Men 19-50 years
Copper	44% 0.4mg	83% 0.75mg	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	49% 3.93mg	8mg per day for Men 19-50 years
Magnesium	12.3% 51.6mg	24.6% 103mg	420mg per day for Men 19-50 years
Manganese	35% 0.8mg	101% 2.33mg	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	20.7% 145mg	700mg per day for Men 19-50 years
Potassium	12.4% 423mg	4.38% 149mg	3400mg per day for Men 19-50 years
Selenium	38.2% 21μg	62.4% 34.3μg	55μg per day for Men 19-50 years
Sodium	1.2% 18mg	380% 5701mg	1500mg per day for Men 19-50 years
Zinc	10% 1.1mg	28% 3.1mg	11mg per day for Men 19-50 years
Water	4.38% 162g	3.75% 139g	3700g per day for Men 19-50 years

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

• Okara has 1.3 times more Vitamin B6 than Salted and Fermented Tofu.
• While Salted and Fermented Tofu contains 7.9 times more Vitamin B1, 5.1 times more Vitamin B2, 3.8 times more Vitamin B3 and 1.5 times more Vitamin B5 than Okara.
• Both Okara and Salted and Fermented Tofu have similar amounts of Vitamin B9 per 7 oz.
• Both Okara as well as Salted and Fermented Tofu have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Okara vs Fuyu:

• Okara has 1.7 times more Calcium and 2.8 times more Potassium than Salted and Fermented Tofu.
• While Salted and Fermented Tofu contains 1.9 times more Copper, 1.5 times more Iron, 2 times more Magnesium, 2.9 times more Manganese, 1.6 times more Selenium, 319.2 times more Sodium and 2.8 times more Zinc than Okara.
• Both Okara and Salted and Fermented Tofu have similar amounts of Phosphorus and Water per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Okara has 2.8 times more Carbohydrate than Salted and Fermented Tofu.
• While Salted and Fermented Tofu contains 1.5 times more Energy, 4.6 times more Fat, 6 times more Saturated Fat, 6 times more Omega 3, 6 times more Omega 6 and 2.5 times more Protein than Okara.
• Both Okara as well as Salted and Fermented Tofu have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.