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Comparing Nutrients in 100 grams OkaraVS Tomatoes

Macros Ratio

Protein Fat Carbs

Okara
18%
20%
62%
Tomatoes
17%
9%
74%
100 g ▼

Macro Nutrients

2.62%76kcal
Energy
0.62%18kcal
76 kcalvs18 kcal
Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

Find Legumes rich in Energy
1.8%1.73g
Fat
0.21%0.2g
1.73 gvs0.2 g
Recommended Dietary Allowance is 97g per day for Men 19-50 years .

Find Legumes rich in Fat
0.6%0.19g
Saturated Fat
0.088%0.028g
0.19 gvs0.028 g
Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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5.56%0.089g
Omega 3
0.19%0.003g
0.089 gvs0.003 g
Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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3.9%0.67g
Omega 6
0.47%0.08g
0.67 gvs0.08 g
Recommended Dietary Allowance is 17g per day for Men 19-50 years .

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0%0mg
Cholesterol
0%0mg
0 mgvs0 mg
Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

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9.4%12.2g
Carbohydrate
3%3.9g
12.2 gvs3.9 g
Recommended Dietary Allowance is 130g per day for Men 19-50 years .

Find Legumes rich in Carbohydrate
NA
Sugars
3.63%2.63g
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
NA gvs2.63 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

Find Legumes rich in Sugars
NA
Fructose
1.9%1.37g
≤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 gvs1.37 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

Find Legumes rich in Fructose
NA
Glucose
%1.25g
NA gvs1.25 g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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NA
Sucrose
%0g
NA gvs0 g
Recommended Dietary Allowance is g per day for Men 19-50 years .

Find Legumes rich in Sucrose
NA
Fiber
3.16%1.2g
NA gvs1.2 g
Recommended Dietary Allowance is 38g per day for Men 19-50 years .

Find Legumes rich in Fiber
6.3%3.52g
Protein
1.57%0.88g
3.52 gvs0.88 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
4.67%42μg
RAE, retinol activity equivalents
0 μgvs42 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
3.1%0.037mg
Thiamine
0.02 mgvs0.037 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
1.46%0.019mg
Riboflavin
0.02 mgvs0.019 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
3.7%0.59mg
Niacin, nicotinic acid, niacinamide
0.1 mgvs0.59 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
1.8%0.089mg
Pantothenic acid
0.088 mgvs0.089 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
6.15%0.08mg
Pyridoxine
0.12 mgvs0.08 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

Find Legumes rich in Vitamin B6
NA
Vitamin B7
1.56%0.47μg
Biotin
NA μgvs0.47 μg
Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

Find Legumes rich in Vitamin B7
6.5%26μg
Vitamin B9
3.75%15μg
Folates and Folic Acid
26 μgvs15 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
15.2%13.7mg
Ascorbic acid
0 mgvs13.7 mg
Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

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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
3.6%0.54mg
Tocopherols and Tocotrienols
NA mgvs0.54 mg
Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

Find Legumes rich in Vitamin E
NA
Vitamin K
6.6%7.9μg
Phytomenadione or phylloquinone
NA μgvs7.9 μg
Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

8%80mg
Calcium
1%10mg
80 mgvs10 mg
Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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22.2%0.2mg
Copper
6.56%0.059mg
0.2 mgvs0.059 mg
Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

Find Legumes rich in Copper
NA
Fluoride
0.058%2.3μg
Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
NA μgvs2.3 μg
Recommended Dietary Allowance is 4000μg per day for Men 19-50 years .

Find Legumes rich in Fluoride
16.3%1.3mg
Iron
3.38%0.27mg
1.3 mgvs0.27 mg
Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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6.2%26mg
Magnesium
2.6%11mg
26 mgvs11 mg
Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

Find Legumes rich in Magnesium
17.6%0.4mg
Manganese
4.96%0.11mg
0.4 mgvs0.11 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
3.43%24mg
60 mgvs24 mg
Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

Find Legumes rich in Phosphorus
6.26%213mg
Potassium
6.97%237mg
213 mgvs237 mg
Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

Find Legumes rich in Potassium
19.3%10.6μg
Selenium
0%0μg
10.6 μgvs0 μg
Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

Find Legumes rich in Selenium
0.6%9mg
Sodium
0.33%5mg
9 mgvs5 mg
Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

Find Legumes rich in Sodium
5.1%0.56mg
Zinc
1.55%0.17mg
0.56 mgvs0.17 mg
Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

Find Legumes rich in Zinc
2.2%81.6g
Water
2.55%95g
81.6 gvs95 g
Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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Lets compare vitamin content per 100 grams of Okara vs Tomatoes:
Comparing minerals per 100 grams for Okara vs Tomatoes:
Comparison of macro-nutrients per 100 grams:



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