Compare Foods

Sign in
Menu
Select from foods

Comparing Nutrients in 100 grams OkaraVS Red Kidney Beans

Macros Ratio

Protein Fat Carbs

Okara
18%
20%
62%
Red Kidney Beans
26%
3%
71%
100 g ▼

Macro Nutrients

2.62%76kcal
Energy
11.6%337kcal
76 kcalvs337 kcal
Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

Find Legumes rich in Energy
1.8%1.73g
Fat
1.1%1.06g
1.73 gvs1.06 g
Recommended Dietary Allowance is 97g per day for Men 19-50 years .

Find Legumes rich in Fat
0.6%0.19g
Saturated Fat
0.48%0.15g
0.19 gvs0.15 g
Recommended Dietary Allowance is 32g per day for Men 19-50 years .

Find Legumes rich in Saturated Fat
5.56%0.089g
Omega 3
22.4%0.36g
0.089 gvs0.36 g
Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

Find Legumes rich in Omega 3
3.9%0.67g
Omega 6
1.34%0.23g
0.67 gvs0.23 g
Recommended Dietary Allowance is 17g per day for Men 19-50 years .

Find Legumes rich in Omega 6
0%0mg
Cholesterol
0%0mg
0 mgvs0 mg
Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

Find Legumes rich in Cholesterol
9.4%12.2g
Carbohydrate
47%61.3g
12.2 gvs61.3 g
Recommended Dietary Allowance is 130g per day for Men 19-50 years .

Find Legumes rich in Carbohydrate
NA
Sugars
2.9%2.1g
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
NA gvs2.1 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

Find Legumes rich in Sugars
NA
Fructose
NA
≤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]
NA gvsNA g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

Find Legumes rich in Fructose
NA
Glucose
NA
NA gvsNA g
Recommended Dietary Allowance is g per day for Men 19-50 years .

Find Legumes rich in Glucose
NA
Sucrose
NA
NA gvsNA g
Recommended Dietary Allowance is g per day for Men 19-50 years .

Find Legumes rich in Sucrose
NA
Fiber
40%15g
NA gvs15 g
Recommended Dietary Allowance is 38g per day for Men 19-50 years .

Find Legumes rich in Fiber
6.3%3.52g
Protein
40.2%22.5g
3.52 gvs22.5 g
Recommended Dietary Allowance is 56g per day for Men 19-50 years .

Find Legumes rich in Protein Buy premium vegan protein powder

Vitamins

0%0μg
Vitamin A
0%0μg
RAE, retinol activity equivalents
0 μgvs0 μg
Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

Find Legumes rich in Vitamin A Buy Preformed Vegan Vitamin A
1.67%0.02mg
Vitamin B1
50.7%0.61mg
Thiamine
0.02 mgvs0.61 mg
Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

Find Legumes rich in Vitamin B1 Buy Vegan Vitamin B1
1.54%0.02mg
Vitamin B2
16.5%0.22mg
Riboflavin
0.02 mgvs0.22 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

Find Legumes rich in Vitamin B2 Buy Vegan Vitamin B2
0.63%0.1mg
Vitamin B3
13%2.1mg
Niacin, nicotinic acid, niacinamide
0.1 mgvs2.1 mg
Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

Find Legumes rich in Vitamin B3 Buy Nutritional Yeast naturally rich in vitamin B3
1.76%0.088mg
Vitamin B5
15.6%0.78mg
Pantothenic acid
0.088 mgvs0.78 mg
Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

Find Legumes rich in Vitamin B5 Buy Nutritional Yeast naturally rich in vitamin B5
8.85%0.12mg
Vitamin B6
30.5%0.4mg
Pyridoxine
0.12 mgvs0.4 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

Find Legumes rich in Vitamin B6
NA
Vitamin B7
NA
Biotin
NA μgvsNA μg
Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

Find Legumes rich in Vitamin B7
6.5%26μg
Vitamin B9
99%394μg
Folates and Folic Acid
26 μgvs394 μg
Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

Find Legumes rich in Vitamin B9
0%0μg
Vitamin B12
0%0μg
Cobalamin
0 μgvs0 μg
Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

Find Legumes rich in Vitamin B12 Buy Vegan Vitamin B12
0%0mg
Vitamin C
5%4.5mg
Ascorbic acid
0 mgvs4.5 mg
Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

Find Legumes rich in Vitamin C
0%0IU
Vitamin D
0%0IU
Calciferol, cholecalciferol, ergocalciferol
0 IUvs0 IU
Recommended Dietary Allowance is 600IU per day for Men 19-50 years .

Find Legumes rich in Vitamin D Buy Vegan Vitamin D
NA
Vitamin E
1.4%0.21mg
Tocopherols and Tocotrienols
NA mgvs0.21 mg
Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

Find Legumes rich in Vitamin E
NA
Vitamin K
4.67%5.6μg
Phytomenadione or phylloquinone
NA μgvs5.6 μg
Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

Find Legumes rich in Vitamin K

Minerals

8%80mg
Calcium
8.3%83mg
80 mgvs83 mg
Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

Find Legumes rich in Calcium
22.2%0.2mg
Copper
77.7%0.7mg
0.2 mgvs0.7 mg
Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

Find Legumes rich in Copper
NA
Fluoride
0.055%2.2μg
Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
NA μgvs2.2 μg
Recommended Dietary Allowance is 4000μg per day for Men 19-50 years .

Find Legumes rich in Fluoride
16.3%1.3mg
Iron
83.6%6.7mg
1.3 mgvs6.7 mg
Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

Find Legumes rich in Iron
6.2%26mg
Magnesium
33%138mg
26 mgvs138 mg
Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

Find Legumes rich in Magnesium
17.6%0.4mg
Manganese
48.3%1.1mg
0.4 mgvs1.1 mg
Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

Find Legumes rich in Manganese
NA
Molybdenum
NA
Molybdenum is an essential trace element that is naturally present in many foods [RDA]
NA μgvsNA μg
Recommended Dietary Allowance is 45μg per day for Men 19-50 years .

Find Legumes rich in Molybdenum
8.57%60mg
Phosphorus
58%406mg
60 mgvs406 mg
Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

Find Legumes rich in Phosphorus
6.26%213mg
Potassium
40%1359mg
213 mgvs1359 mg
Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

Find Legumes rich in Potassium
19.3%10.6μg
Selenium
5.8%3.2μg
10.6 μgvs3.2 μg
Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

Find Legumes rich in Selenium
0.6%9mg
Sodium
0.8%12mg
9 mgvs12 mg
Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

Find Legumes rich in Sodium
5.1%0.56mg
Zinc
25.4%2.8mg
0.56 mgvs2.8 mg
Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

Find Legumes rich in Zinc
2.2%81.6g
Water
0.32%11.8g
81.6 gvs11.8 g
Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

Find Legumes rich in Water
Lets compare vitamin content per 100 grams of Okara vs Red Kidney Beans:
Comparing minerals per 100 grams for Okara vs Red Kidney Beans:
Comparison of macro-nutrients per 100 grams:



Compare more foods per 100 g: