Comparing Nutrients in 7 ounces Koyadofu VS Okara

Macros Ratio

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

Macro Nutrients

	Koyadofu	Okara	Recommended Dietary Allowance
Energy	32.6% 947kcal	5.2% 151kcal	2900kcal per day for Men 19-50 years
Fat	62% 60.2g	3.54% 3.43g	97g per day for Men 19-50 years
Saturated Fat	27.2% 8.7g	1.2% 0.38g	32g per day for Men 19-50 years
Omega 3	251% 4g	11% 0.18g	1.6g per day for Men 19-50 years
Omega 6	176% 30g	7.77% 1.32g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	15.3% 20g	18.7% 24.3g	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	37.6% 14.3g	NA	38g per day for Men 19-50 years
Protein	186% 104g	12.5% 7g	56g per day for Men 19-50 years

Vitamins

	Koyadofu	Okara	Recommended Dietary Allowance
Vitamin A	5.73% 51.6μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	81.7% 0.98mg	3.3% 0.04mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	48.4% 0.63mg	3.05% 0.04mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	14.7% 2.36mg	1.24% 0.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	16.5% 0.82mg	3.5% 0.17mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	43.7% 0.57mg	17.6% 0.23mg	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	45.6% 183μg	13% 51.6μg	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	1.54% 1.4mg	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	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

	Koyadofu	Okara	Recommended Dietary Allowance
Calcium	72.2% 722mg	16% 159mg	1000mg per day for Men 19-50 years
Copper	260% 2.34mg	44% 0.4mg	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	241% 19.3mg	32.2% 2.58mg	8mg per day for Men 19-50 years
Magnesium	28% 117mg	12.3% 51.6mg	420mg per day for Men 19-50 years
Manganese	318% 7.32mg	35% 0.8mg	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	137% 958mg	17% 119mg	700mg per day for Men 19-50 years
Potassium	1.17% 39.7mg	12.4% 423mg	3400mg per day for Men 19-50 years
Selenium	196% 108μg	38.2% 21μg	55μg per day for Men 19-50 years
Sodium	0.79% 12mg	1.2% 18mg	1500mg per day for Men 19-50 years
Zinc	88.4% 9.72mg	10% 1.1mg	11mg per day for Men 19-50 years
Water	0.31% 11.5g	4.38% 162g	3700g per day for Men 19-50 years

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

• Dried-frozen Tofu has 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.
• Both Dried-frozen Tofu as well as Okara have insufficient amounts of Vitamin B12, Vitamin C and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Koyadofu vs Okara:

• Dried-frozen Tofu has 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.
• While Okara contains 10.7 times more Potassium and 14.1 times more Water than Dried-frozen Tofu.

Comparison of macro-nutrients per 7 ounces:

• Dried-frozen Tofu has 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.
• Both Dried-frozen Tofu and Okara have similar amounts of Carbohydrate per 7 oz.
• Both Dried-frozen Tofu as well as Okara have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.