Nutrients in 500 calories of Okara

Okara.

Weight per 500 Calories

Okara

658g

Okara has average energy density in comparison to other foods.

Macros Ratio

Protein Fat Carbs

18%

20%

62%

500 kcal ▼

Macro Nutrients

Okara

Energy500 kcal

17.2%

Okara has 500 kcal of Energy per 500 calories, which is 17.2% of the Recommended Dietary Allowance of 2900kcal per day for Men 19-50 years

Fat11.4 g

11.7%

Okara has 11.381578947368 g of Fat per 500 calories, which is 11.7% of the Recommended Dietary Allowance of 97g per day for Men 19-50 years

Saturated Fat1.27 g

3.97%

Okara has 1.2697368421053 g of Saturated Fat per 500 calories, which is 3.97% of the Recommended Dietary Allowance of 32g per day for Men 19-50 years

Omega 30.59 g

36.6%

Okara has 0.58552631578947 g of Omega 3 per 500 calories, which is 36.6% of the Recommended Dietary Allowance of 1.6g per day for Men 19-50 years

Omega 64.4 g

25.8%

Okara has 4.3815789473684 g of Omega 6 per 500 calories, which is 25.8% of the Recommended Dietary Allowance of 17g per day for Men 19-50 years

Cholesterol0 mg

Okara has 0 mg of Cholesterol per 500 calories, which is 0% of the Recommended Dietary Allowance of 290mg per day for Men 19-50 years

Carbohydrate80.5 g

62%

Okara has 80.460526315789 g of Carbohydrate per 500 calories, which is 62% 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

Protein23 g

41.4%

Okara has 23.157894736842 g of Protein per 500 calories, which is 41.4% 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 500 calories, which is 0% of the Recommended Dietary Allowance of 900μg per day for Men 19-50 years
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Vitamin B10.13 mg

11%

Thiamine

Okara has 0.13157894736842 mg of Vitamin B1 per 500 calories, which is 11% of the Recommended Dietary Allowance of 1.2mg per day for Men 19-50 years
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Vitamin B20.13 mg

10%

Riboflavin

Okara has 0.13157894736842 mg of Vitamin B2 per 500 calories, which is 10% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
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Vitamin B30.66 mg

4.1%

Niacin, nicotinic acid, niacinamide

Okara has 0.65789473684211 mg of Vitamin B3 per 500 calories, which is 4.1% of the Recommended Dietary Allowance of 16mg per day for Men 19-50 years
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Vitamin B50.58 mg

11.6%

Pantothenic acid

Okara has 0.57894736842105 mg of Vitamin B5 per 500 calories, which is 11.6% of the Recommended Dietary Allowance of 5mg per day for Men 19-50 years
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Vitamin B60.76 mg

58%

Pyridoxine

Okara has 0.75657894736842 mg of Vitamin B6 per 500 calories, which is 58% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years

Vitamin B7

Biotin

No information available

Vitamin B9171 μg

42.8%

Folates and Folic Acid

Okara has 171.05263157895 μg of Vitamin B9 per 500 calories, which is 42.8% 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 500 calories, 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 500 calories, 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 500 calories, 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

Calcium526 mg

52.6%

Okara has 526.31578947368 mg of Calcium per 500 calories, which is 52.6% of the Recommended Dietary Allowance of 1000mg per day for Men 19-50 years

Copper1.3 mg

146%

Okara has 1.3157894736842 mg of Copper per 500 calories, which is 146% 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

Iron8.55 mg

107%

Okara has 8.5526315789474 mg of Iron per 500 calories, which is 107% of the Recommended Dietary Allowance of 8mg per day for Men 19-50 years

Magnesium171 mg

40.7%

Okara has 171.05263157895 mg of Magnesium per 500 calories, which is 40.7% of the Recommended Dietary Allowance of 420mg per day for Men 19-50 years

Manganese2.66 mg

116%

Okara has 2.6578947368421 mg of Manganese per 500 calories, which is 116% 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

Phosphorus395 mg

56.4%

Okara has 394.73684210526 mg of Phosphorus per 500 calories, which is 56.4% of the Recommended Dietary Allowance of 700mg per day for Men 19-50 years

Potassium1401 mg

41.2%

Okara has 1401.3157894737 mg of Potassium per 500 calories, which is 41.2% of the Recommended Dietary Allowance of 3400mg per day for Men 19-50 years

Selenium69.7 μg

127%

Okara has 69.736842105263 μg of Selenium per 500 calories, which is 127% of the Recommended Dietary Allowance of 55μg per day for Men 19-50 years

Sodium59.2 mg

3.95%

Okara has 59.210526315789 mg of Sodium per 500 calories, which is 3.95% of the Recommended Dietary Allowance of 1500mg per day for Men 19-50 years

Zinc3.7 mg

33.5%

Okara has 3.6842105263158 mg of Zinc per 500 calories, which is 33.5% of the Recommended Dietary Allowance of 11mg per day for Men 19-50 years

Water537 g

14.5%

Okara has 537.10526315789 g of Water per 500 calories, which is 14.5% of the Recommended Dietary Allowance of 3700g per day for Men 19-50 years

Vitamins in 500 calories of Okara:

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

Minerals in 500 calories of Okara:

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

Macronutrients in 500 calories of Okara:

500 calories of Okara is an excellent source of Omega 3, Omega 6, Carbohydrate and Protein.
It has a good amount of Fat.
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 500 calories of Okara

Weight per 500 Calories

Macros Ratio

Macro Nutrients

Vitamins

Minerals

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