Comparing Nutrients in 100 grams Okara VS Cooked Chopped Frozen Broccoli

Macros Ratio

	Protein	Fat	Carbs
Okara	18%	20%	62%
Cooked Chopped Frozen Broccoli	36%	3%	61%

Macro Nutrients

	Okara	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Energy	2.62% 76kcal	0.97% 28kcal	2900kcal per day for Men 19-50 years
Fat	1.8% 1.73g	0.12% 0.12g	97g per day for Men 19-50 years
Saturated Fat	0.6% 0.19g	0.056% 0.018g	32g per day for Men 19-50 years
Omega 3	5.56% 0.089g	2.63% 0.042g	1.6g per day for Men 19-50 years
Omega 6	3.9% 0.67g	0.076% 0.013g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	9.4% 12.2g	4.1% 5.35g	130g per day for Men 19-50 years
Sugars	NA	2.03% 1.47g	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	7.9% 3g	38g per day for Men 19-50 years
Protein	6.3% 3.52g	5.54% 3.1g	56g per day for Men 19-50 years

Vitamins

	Okara	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Vitamin A	0% 0μg	5.67% 51μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	1.67% 0.02mg	4.6% 0.055mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	1.54% 0.02mg	6.23% 0.081mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	0.63% 0.1mg	2.86% 0.46mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	1.76% 0.088mg	5.5% 0.27mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	8.85% 0.12mg	10% 0.13mg	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	6.5% 26μg	14% 56μg	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	44.6% 40mg	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	8.8% 1.32mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	73.4% 88μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Okara	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Calcium	8% 80mg	3.3% 33mg	1000mg per day for Men 19-50 years
Copper	22.2% 0.2mg	3.78% 0.034mg	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	16.3% 1.3mg	7.63% 0.61mg	8mg per day for Men 19-50 years
Magnesium	6.2% 26mg	3.1% 13mg	420mg per day for Men 19-50 years
Manganese	17.6% 0.4mg	9.7% 0.22mg	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	8.57% 60mg	7% 49mg	700mg per day for Men 19-50 years
Potassium	6.26% 213mg	4.18% 142mg	3400mg per day for Men 19-50 years
Selenium	19.3% 10.6μg	1.27% 0.7μg	55μg per day for Men 19-50 years
Sodium	0.6% 9mg	0.73% 11mg	1500mg per day for Men 19-50 years
Zinc	5.1% 0.56mg	2.55% 0.28mg	11mg per day for Men 19-50 years
Water	2.2% 81.6g	2.45% 91g	3700g per day for Men 19-50 years

Nutrient Comparison: Okara VS Cooked Chopped Frozen Broccoli per 100 g

Compare the macro and micronutrient content in 100 g of Okara versus 100 g of Cooked Chopped Frozen Broccoli to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 100 grams of Okara vs Cooked Chopped Frozen Broccoli:

• 100 g of Boiled Chopped Frozen Broccoli contain more Vitamin A, 2.8 times more Vitamin B1, 4.1 times more Vitamin B2, 4.6 times more Vitamin B3, 3.1 times more Vitamin B5, 2.2 times more Vitamin B9 and more Vitamin C than Okara.
• Both Okara and Cooked Chopped Frozen Broccoli provide similar amounts of Vitamin B6 per 100 grams.
• 100 grams of Okara have insufficient amounts of Vitamin A, Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B5 and Vitamin C
• Both Okara as well as Boiled Chopped Frozen Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in 100 grams.

Comparing minerals per 100 grams for Okara vs Cooked Chopped Frozen Broccoli:

• 100 grams of Okara have 2.4 times more Calcium, 5.9 times more Copper, 2.1 times more Iron, 2 times more Magnesium, 1.8 times more Manganese, 1.2 times more Phosphorus, 1.5 times more Potassium, 15.1 times more Selenium and 2 times more Zinc than Cooked Chopped Frozen Broccoli.
• Both Okara and Cooked Chopped Frozen Broccoli contain similar levels of Water per 100 grams.
• 100 grams of Cooked Chopped Frozen Broccoli lack sufficient amounts of Selenium

Comparison of macro-nutrients per 100 grams:

• 100 grams of Okara have 2.7 times more Energy, 2.1 times more Omega 3, 51.2 times more Omega 6 and 2.3 times more Carbohydrate than Cooked Chopped Frozen Broccoli.
• Both Okara and Cooked Chopped Frozen Broccoli offer comparable quantities of Protein per 100 grams.
• 100 grams of Cooked Chopped Frozen Broccoli provide inadequate amounts of Energy and Omega 6