Nutrients in 1 pound of Okara

Okara.

Macros Ratio

Protein Fat Carbs

18%

20%

62%

1 lb ▼

Macro Nutrients

Okara

Energy345 kcal

12%

Okara has 344.72992 kcal of Energy per 1 pound, which is 12% of the Recommended Dietary Allowance of 2900kcal per day for Men 19-50 years

Fat7.85 g

8.1%

Okara has 7.8471416 g of Fat per 1 pound, which is 8.1% of the Recommended Dietary Allowance of 97g per day for Men 19-50 years

Saturated Fat0.88 g

2.74%

Okara has 0.87543256 g of Saturated Fat per 1 pound, which is 2.74% of the Recommended Dietary Allowance of 32g per day for Men 19-50 years

Omega 30.4 g

25.2%

Okara has 0.40369688 g of Omega 3 per 1 pound, which is 25.2% of the Recommended Dietary Allowance of 1.6g per day for Men 19-50 years

Omega 63.02 g

17.8%

Okara has 3.02092272 g of Omega 6 per 1 pound, which is 17.8% of the Recommended Dietary Allowance of 17g per day for Men 19-50 years

Cholesterol0 mg

Okara has 0 mg of Cholesterol per 1 pound, which is 0% of the Recommended Dietary Allowance of 290mg per day for Men 19-50 years

Carbohydrate55.5 g

42.7%

Okara has 55.4743016 g of Carbohydrate per 1 pound, which is 42.7% 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

Protein16 g

28.5%

Okara has 15.9664384 g of Protein per 1 pound, which is 28.5% 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 1 pound, which is 0% of the Recommended Dietary Allowance of 900μg per day for Men 19-50 years
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Vitamin B10.091 mg

7.56%

Thiamine

Okara has 0.0907184 mg of Vitamin B1 per 1 pound, which is 7.56% of the Recommended Dietary Allowance of 1.2mg per day for Men 19-50 years
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Vitamin B20.091 mg

6.98%

Riboflavin

Okara has 0.0907184 mg of Vitamin B2 per 1 pound, which is 6.98% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
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Vitamin B30.45 mg

2.83%

Niacin, nicotinic acid, niacinamide

Okara has 0.453592 mg of Vitamin B3 per 1 pound, which is 2.83% of the Recommended Dietary Allowance of 16mg per day for Men 19-50 years
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Vitamin B50.4 mg

Pantothenic acid

Okara has 0.39916096 mg of Vitamin B5 per 1 pound, which is 8% of the Recommended Dietary Allowance of 5mg per day for Men 19-50 years
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Vitamin B60.52 mg

40%

Pyridoxine

Okara has 0.5216308 mg of Vitamin B6 per 1 pound, which is 40% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years

Vitamin B7

Biotin

No information available

Vitamin B9118 μg

29.5%

Folates and Folic Acid

Okara has 117.93392 μg of Vitamin B9 per 1 pound, which is 29.5% 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 1 pound, 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 1 pound, 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 1 pound, 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

Calcium363 mg

36.3%

Okara has 362.8736 mg of Calcium per 1 pound, which is 36.3% of the Recommended Dietary Allowance of 1000mg per day for Men 19-50 years

Copper0.91 mg

101%

Okara has 0.907184 mg of Copper per 1 pound, which is 101% 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

Iron5.9 mg

73.7%

Okara has 5.896696 mg of Iron per 1 pound, which is 73.7% of the Recommended Dietary Allowance of 8mg per day for Men 19-50 years

Magnesium118 mg

28%

Okara has 117.93392 mg of Magnesium per 1 pound, which is 28% of the Recommended Dietary Allowance of 420mg per day for Men 19-50 years

Manganese1.83 mg

79.7%

Okara has 1.83251168 mg of Manganese per 1 pound, which is 79.7% 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

Phosphorus272 mg

39%

Okara has 272.1552 mg of Phosphorus per 1 pound, which is 39% of the Recommended Dietary Allowance of 700mg per day for Men 19-50 years

Potassium966 mg

28.4%

Okara has 966.15096 mg of Potassium per 1 pound, which is 28.4% of the Recommended Dietary Allowance of 3400mg per day for Men 19-50 years

Selenium48 μg

87.4%

Okara has 48.080752 μg of Selenium per 1 pound, which is 87.4% of the Recommended Dietary Allowance of 55μg per day for Men 19-50 years

Sodium41 mg

2.72%

Okara has 40.82328 mg of Sodium per 1 pound, which is 2.72% of the Recommended Dietary Allowance of 1500mg per day for Men 19-50 years

Zinc2.54 mg

23%

Okara has 2.5401152 mg of Zinc per 1 pound, which is 23% of the Recommended Dietary Allowance of 11mg per day for Men 19-50 years

Water370 g

10%

Okara has 370.3125088 g of Water per 1 pound, which is 10% of the Recommended Dietary Allowance of 3700g per day for Men 19-50 years

Vitamins in 1 pound of Okara:

1 pound of Okara is an excellent source of Vitamin B6 and Vitamin B9.
It has a good amount of Vitamin B1 and Vitamin B5.
It also has some Vitamin B2 and Vitamin B3.
It has no Vitamin A, Vitamin B12, Vitamin C and Vitamin D.

Minerals in 1 pound of Okara:

1 pound of Okara has outstanding amounts of Copper and Selenium.
It is an excellent source of Calcium, Iron, Magnesium, Manganese, Phosphorus, Potassium and Zinc.
It also has some Sodium.

Macronutrients in 1 pound of Okara:

1 pound of Okara is an excellent source of Omega 3, Carbohydrate and Protein.
It has a good amount of Fat and Omega 6.
It also has some Saturated Fat.

Compare Okara with:

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

Food Info

Nutrients in 1 pound of Okara

Macros Ratio

Macro Nutrients

Vitamins

Minerals

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