Comparing Nutrients in 100 grams Okara VS Koyadofu

Macros Ratio

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

Macro Nutrients

	Okara	Koyadofu	Recommended Dietary Allowance
Energy	2.62% 76kcal	16.4% 477kcal	2900kcal per day for Men 19-50 years
Fat	1.8% 1.73g	31.3% 30.3g	97g per day for Men 19-50 years
Saturated Fat	0.6% 0.19g	13.7% 4.4g	32g per day for Men 19-50 years
Omega 3	5.56% 0.089g	127% 2.02g	1.6g per day for Men 19-50 years
Omega 6	3.9% 0.67g	89% 15g	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	7.7% 10g	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	19% 7.2g	38g per day for Men 19-50 years
Protein	6.3% 3.52g	94% 52.5g	56g per day for Men 19-50 years

Vitamins

	Okara	Koyadofu	Recommended Dietary Allowance
Vitamin A	0% 0μg	2.9% 26μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	1.67% 0.02mg	41% 0.49mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	1.54% 0.02mg	24.4% 0.32mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	0.63% 0.1mg	7.43% 1.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	1.76% 0.088mg	8.3% 0.42mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	8.85% 0.12mg	22% 0.29mg	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	23% 92μg	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	0.78% 0.7mg	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	Koyadofu	Recommended Dietary Allowance
Calcium	8% 80mg	36.4% 364mg	1000mg per day for Men 19-50 years
Copper	22.2% 0.2mg	131% 1.18mg	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	122% 9.73mg	8mg per day for Men 19-50 years
Magnesium	6.2% 26mg	14% 59mg	420mg per day for Men 19-50 years
Manganese	17.6% 0.4mg	160% 3.7mg	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	69% 483mg	700mg per day for Men 19-50 years
Potassium	6.26% 213mg	0.59% 20mg	3400mg per day for Men 19-50 years
Selenium	19.3% 10.6μg	99% 54.3μg	55μg per day for Men 19-50 years
Sodium	0.6% 9mg	0.4% 6mg	1500mg per day for Men 19-50 years
Zinc	5.1% 0.56mg	44.5% 4.9mg	11mg per day for Men 19-50 years
Water	2.2% 81.6g	0.16% 5.8g	3700g per day for Men 19-50 years

Nutrient Comparison: Okara VS Koyadofu per 100 g

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

Lets compare vitamin content per 100 grams of Okara vs Koyadofu:

• 100 g of Dried-frozen Tofu contain 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.
• 100 grams of Okara have insufficient amounts of Vitamin A, Vitamin B1, Vitamin B2, Vitamin B3 and Vitamin B5
• Both Okara as well as Dried-frozen Tofu have insufficient amounts of Vitamin B12, Vitamin C and Vitamin D in 100 grams.

Comparing minerals per 100 grams for Okara vs Koyadofu:

• 100 grams of Okara have 10.7 times more Potassium and 14.1 times more Water than Koyadofu.
• While 100 g of Dried-frozen Tofu contain 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.
• 100 grams of Koyadofu lack sufficient amounts of Potassium

Comparison of macro-nutrients per 100 grams:

• 100 grams of Okara have 1.2 times more Carbohydrate than Koyadofu.
• While 100 g of Dried-frozen Tofu contain 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.