Nutrients in 5 ounces of Okara

Okara.

Macros Ratio

Protein Fat Carbs

18%

20%

62%

5 oz ▼

Macro Nutrients

Okara

Energy108 kcal

3.7%

Okara has 107.7281 kcal of Energy per 5 ounces, which is 3.7% of the Recommended Dietary Allowance of 2900kcal per day for Men 19-50 years

Fat2.45 g

2.53%

Okara has 2.45223175 g of Fat per 5 ounces, which is 2.53% of the Recommended Dietary Allowance of 97g per day for Men 19-50 years

Saturated Fat0.27 g

0.85%

Okara has 0.273572675 g of Saturated Fat per 5 ounces, which is 0.85% of the Recommended Dietary Allowance of 32g per day for Men 19-50 years

Omega 30.13 g

7.9%

Okara has 0.126155275 g of Omega 3 per 5 ounces, which is 7.9% of the Recommended Dietary Allowance of 1.6g per day for Men 19-50 years

Omega 60.94 g

5.55%

Okara has 0.94403835 g of Omega 6 per 5 ounces, which is 5.55% of the Recommended Dietary Allowance of 17g per day for Men 19-50 years

Cholesterol0 mg

Okara has 0 mg of Cholesterol per 5 ounces, which is 0% of the Recommended Dietary Allowance of 290mg per day for Men 19-50 years

Carbohydrate17.3 g

13.3%

Okara has 17.33571925 g of Carbohydrate per 5 ounces, which is 13.3% 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

Protein5 g

8.9%

Okara has 4.989512 g of Protein per 5 ounces, which is 8.9% 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 5 ounces, which is 0% of the Recommended Dietary Allowance of 900μg per day for Men 19-50 years
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Vitamin B10.028 mg

2.36%

Thiamine

Okara has 0.0283495 mg of Vitamin B1 per 5 ounces, which is 2.36% of the Recommended Dietary Allowance of 1.2mg per day for Men 19-50 years
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Vitamin B20.028 mg

2.2%

Riboflavin

Okara has 0.0283495 mg of Vitamin B2 per 5 ounces, which is 2.2% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
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Vitamin B30.14 mg

0.89%

Niacin, nicotinic acid, niacinamide

Okara has 0.1417475 mg of Vitamin B3 per 5 ounces, which is 0.89% of the Recommended Dietary Allowance of 16mg per day for Men 19-50 years
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Vitamin B50.12 mg

2.5%

Pantothenic acid

Okara has 0.1247378 mg of Vitamin B5 per 5 ounces, which is 2.5% of the Recommended Dietary Allowance of 5mg per day for Men 19-50 years
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Vitamin B60.16 mg

12.5%

Pyridoxine

Okara has 0.163009625 mg of Vitamin B6 per 5 ounces, which is 12.5% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years

Vitamin B7

Biotin

No information available

Vitamin B937 μg

9.2%

Folates and Folic Acid

Okara has 36.85435 μg of Vitamin B9 per 5 ounces, which is 9.2% 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 5 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 5 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 5 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

Calcium113 mg

11.3%

Okara has 113.398 mg of Calcium per 5 ounces, which is 11.3% of the Recommended Dietary Allowance of 1000mg per day for Men 19-50 years

Copper0.28 mg

31.5%

Okara has 0.283495 mg of Copper per 5 ounces, which is 31.5% 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

Iron1.84 mg

23%

Okara has 1.8427175 mg of Iron per 5 ounces, which is 23% of the Recommended Dietary Allowance of 8mg per day for Men 19-50 years

Magnesium37 mg

8.77%

Okara has 36.85435 mg of Magnesium per 5 ounces, which is 8.77% of the Recommended Dietary Allowance of 420mg per day for Men 19-50 years

Manganese0.57 mg

25%

Okara has 0.5726599 mg of Manganese per 5 ounces, which is 25% 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

Phosphorus85 mg

12%

Okara has 85.0485 mg of Phosphorus per 5 ounces, which is 12% of the Recommended Dietary Allowance of 700mg per day for Men 19-50 years

Potassium302 mg

8.9%

Okara has 301.922175 mg of Potassium per 5 ounces, which is 8.9% of the Recommended Dietary Allowance of 3400mg per day for Men 19-50 years

Selenium15 μg

27.3%

Okara has 15.025235 μg of Selenium per 5 ounces, which is 27.3% of the Recommended Dietary Allowance of 55μg per day for Men 19-50 years

Sodium12.8 mg

0.85%

Okara has 12.757275 mg of Sodium per 5 ounces, which is 0.85% of the Recommended Dietary Allowance of 1500mg per day for Men 19-50 years

Zinc0.79 mg

7.2%

Okara has 0.793786 mg of Zinc per 5 ounces, which is 7.2% of the Recommended Dietary Allowance of 11mg per day for Men 19-50 years

Water116 g

3.13%

Okara has 115.722659 g of Water per 5 ounces, which is 3.13% of the Recommended Dietary Allowance of 3700g per day for Men 19-50 years

Vitamins in 5 ounces of Okara:

5 ounces of Okara has a good amount of Vitamin B6 and Vitamin B9.
It has some Vitamin B5.
While 5 ounces of product has trace amounts of Vitamin B1, Vitamin B2 and Vitamin B3, it has no Vitamin A, Vitamin B12, Vitamin C and Vitamin D.

Minerals in 5 ounces of Okara:

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

Macronutrients in 5 ounces of Okara:

5 ounces of Okara has a good amount of Omega 3, Carbohydrate and Protein.
It has some 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 5 ounces of Okara

Macros Ratio

Macro Nutrients

Vitamins

Minerals

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