Nutrients in 14 ounces of Okara

Okara.

Macros Ratio

Protein Fat Carbs

18%

20%

62%

14 oz ▼

Macro Nutrients

Okara

Energy302 kcal

10.4%

Okara has 301.63868 kcal of Energy per 14 ounces, which is 10.4% of the Recommended Dietary Allowance of 2900kcal per day for Men 19-50 years

Fat6.87 g

7.08%

Okara has 6.8662489 g of Fat per 14 ounces, which is 7.08% of the Recommended Dietary Allowance of 97g per day for Men 19-50 years

Saturated Fat0.77 g

2.4%

Okara has 0.76600349 g of Saturated Fat per 14 ounces, which is 2.4% of the Recommended Dietary Allowance of 32g per day for Men 19-50 years

Omega 30.35 g

22%

Okara has 0.35323477 g of Omega 3 per 14 ounces, which is 22% of the Recommended Dietary Allowance of 1.6g per day for Men 19-50 years

Omega 62.64 g

15.5%

Okara has 2.64330738 g of Omega 6 per 14 ounces, which is 15.5% of the Recommended Dietary Allowance of 17g per day for Men 19-50 years

Cholesterol0 mg

Okara has 0 mg of Cholesterol per 14 ounces, which is 0% of the Recommended Dietary Allowance of 290mg per day for Men 19-50 years

Carbohydrate48.5 g

37.3%

Okara has 48.5400139 g of Carbohydrate per 14 ounces, which is 37.3% of the Recommended Dietary Allowance of 130g per day for Men 19-50 years

Sugars

Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]

No information available

Fructose

≤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]

No information available

Glucose

No information available

Sucrose

No information available

Fiber

No information available

Protein14 g

25%

Okara has 13.9706336 g of Protein per 14 ounces, which is 25% of the Recommended Dietary Allowance of 56g per day for Men 19-50 years
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Vitamins

Okara

Vitamin A0 μg

RAE, retinol activity equivalents

Okara has 0 μg of Vitamin A per 14 ounces, which is 0% of the Recommended Dietary Allowance of 900μg per day for Men 19-50 years
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Vitamin B10.079 mg

6.6%

Thiamine

Okara has 0.0793786 mg of Vitamin B1 per 14 ounces, which is 6.6% of the Recommended Dietary Allowance of 1.2mg per day for Men 19-50 years
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Vitamin B20.079 mg

6.1%

Riboflavin

Okara has 0.0793786 mg of Vitamin B2 per 14 ounces, which is 6.1% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
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Vitamin B30.4 mg

2.5%

Niacin, nicotinic acid, niacinamide

Okara has 0.396893 mg of Vitamin B3 per 14 ounces, which is 2.5% of the Recommended Dietary Allowance of 16mg per day for Men 19-50 years
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Vitamin B50.35 mg

Pantothenic acid

Okara has 0.34926584 mg of Vitamin B5 per 14 ounces, which is 7% of the Recommended Dietary Allowance of 5mg per day for Men 19-50 years
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Vitamin B60.46 mg

35%

Pyridoxine

Okara has 0.45642695 mg of Vitamin B6 per 14 ounces, which is 35% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years

Vitamin B7

Biotin

No information available

Vitamin B9103 μg

25.8%

Folates and Folic Acid

Okara has 103.19218 μg of Vitamin B9 per 14 ounces, which is 25.8% of the Recommended Dietary Allowance of 400μg per day for Men 19-50 years

Vitamin B120 μg

Cobalamin

Okara has 0 μg of Vitamin B12 per 14 ounces, which is 0% of the Recommended Dietary Allowance of 2.4μg per day for Men 19-50 years
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Vitamin C0 mg

Ascorbic acid

Okara has 0 mg of Vitamin C per 14 ounces, which is 0% of the Recommended Dietary Allowance of 90mg per day for Men 19-50 years

Vitamin D0 IU

Calciferol, cholecalciferol, ergocalciferol

Okara has 0 IU of Vitamin D per 14 ounces, which is 0% of the Recommended Dietary Allowance of 600IU per day for Men 19-50 years
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Vitamin E

Tocopherols and Tocotrienols

No information available

Vitamin K

Phytomenadione or phylloquinone

No information available

Minerals

Okara

Calcium318 mg

31.8%

Okara has 317.5144 mg of Calcium per 14 ounces, which is 31.8% of the Recommended Dietary Allowance of 1000mg per day for Men 19-50 years

Copper0.79 mg

88%

Okara has 0.793786 mg of Copper per 14 ounces, which is 88% of the Recommended Dietary Allowance of 0.9mg per day for Men 19-50 years

Fluoride

Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]

No information available

Iron5.16 mg

64.5%

Okara has 5.159609 mg of Iron per 14 ounces, which is 64.5% of the Recommended Dietary Allowance of 8mg per day for Men 19-50 years

Magnesium103 mg

24.6%

Okara has 103.19218 mg of Magnesium per 14 ounces, which is 24.6% of the Recommended Dietary Allowance of 420mg per day for Men 19-50 years

Manganese1.6 mg

69.7%

Okara has 1.60344772 mg of Manganese per 14 ounces, which is 69.7% of the Recommended Dietary Allowance of 2.3mg per day for Men 19-50 years

Molybdenum

Molybdenum is an essential trace element that is naturally present in many foods [RDA]

No information available

Phosphorus238 mg

34%

Okara has 238.1358 mg of Phosphorus per 14 ounces, which is 34% of the Recommended Dietary Allowance of 700mg per day for Men 19-50 years

Potassium845 mg

25%

Okara has 845.38209 mg of Potassium per 14 ounces, which is 25% of the Recommended Dietary Allowance of 3400mg per day for Men 19-50 years

Selenium42 μg

76.5%

Okara has 42.070658 μg of Selenium per 14 ounces, which is 76.5% of the Recommended Dietary Allowance of 55μg per day for Men 19-50 years

Sodium35.7 mg

2.4%

Okara has 35.72037 mg of Sodium per 14 ounces, which is 2.4% of the Recommended Dietary Allowance of 1500mg per day for Men 19-50 years

Zinc2.22 mg

20.2%

Okara has 2.2226008 mg of Zinc per 14 ounces, which is 20.2% of the Recommended Dietary Allowance of 11mg per day for Men 19-50 years

Water324 g

8.76%

Okara has 324.0234452 g of Water per 14 ounces, which is 8.76% of the Recommended Dietary Allowance of 3700g per day for Men 19-50 years

Vitamins in 14 ounces of Okara:

14 ounces of Okara is an excellent source of Vitamin B6 and Vitamin B9.
It has some Vitamin B1, Vitamin B2, Vitamin B3 and Vitamin B5.
It has no Vitamin A, Vitamin B12, Vitamin C and Vitamin D.

Minerals in 14 ounces of Okara:

14 ounces of Okara has outstanding amounts of Copper.
It is an excellent source of Calcium, Iron, Magnesium, Manganese, Phosphorus, Potassium, Selenium and Zinc.
The product has trace amounts of Sodium.

Macronutrients in 14 ounces of Okara:

14 ounces of Okara is an excellent source of Omega 3, Carbohydrate and Protein.
It has a good amount of Fat and Omega 6.
The product has trace amounts of Saturated Fat.

Compare Okara with:

Broccoli Baked Potatoes Cooked Kidney Beans Carrots Oranges Almonds Sunflower seeds Tomatoes

Food Info

Nutrients in 14 ounces of Okara

Macros Ratio

Macro Nutrients

Vitamins

Minerals

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