Comparing Nutrients in 100 grams Okara VS Fuyu

Macros Ratio

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

Macro Nutrients

	Okara	Fuyu	Recommended Dietary Allowance
Energy	2.62% 76kcal	4% 116kcal	2900kcal per day for Men 19-50 years
Fat	1.8% 1.73g	8.25% 8g	97g per day for Men 19-50 years
Saturated Fat	0.6% 0.19g	3.6% 1.16g	32g per day for Men 19-50 years
Omega 3	5.56% 0.089g	33.4% 0.53g	1.6g per day for Men 19-50 years
Omega 6	3.9% 0.67g	23.4% 4g	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	3.37% 4.38g	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	6.3% 3.52g	16% 8.9g	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	1.67% 0.02mg	13% 0.16mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	1.54% 0.02mg	7.77% 0.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	0.63% 0.1mg	2.37% 0.38mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	1.76% 0.088mg	2.64% 0.13mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	8.85% 0.12mg	7% 0.091mg	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	7.25% 29μg	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	0.22% 0.2mg	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	8% 80mg	4.6% 46mg	1000mg per day for Men 19-50 years
Copper	22.2% 0.2mg	41.8% 0.38mg	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	24.8% 1.98mg	8mg per day for Men 19-50 years
Magnesium	6.2% 26mg	12.4% 52mg	420mg per day for Men 19-50 years
Manganese	17.6% 0.4mg	51% 1.17mg	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	10.4% 73mg	700mg per day for Men 19-50 years
Potassium	6.26% 213mg	2.2% 75mg	3400mg per day for Men 19-50 years
Selenium	19.3% 10.6μg	31.5% 17.3μg	55μg per day for Men 19-50 years
Sodium	0.6% 9mg	192% 2873mg	1500mg per day for Men 19-50 years
Zinc	5.1% 0.56mg	14% 1.56mg	11mg per day for Men 19-50 years
Water	2.2% 81.6g	1.9% 70g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams 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 100 g.
• Both Okara as well as Salted and Fermented Tofu have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 100 g.

Comparing minerals per 100 grams 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 100 g.

Comparison of macro-nutrients per 100 grams:

• 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 100 g.