Nutrients in 7 ounces of Okara

Okara.

Macros Ratio

Protein Fat Carbs

18%

20%

62%

7 oz ▼

Macro Nutrients

Okara

Energy151 kcal

5.2%

Okara has 150.81934 kcal of Energy per 7 ounces, which is 5.2% of the Recommended Dietary Allowance of 2900kcal per day for Men 19-50 years

Fat3.43 g

3.54%

Okara has 3.43312445 g of Fat per 7 ounces, which is 3.54% of the Recommended Dietary Allowance of 97g per day for Men 19-50 years

Saturated Fat0.38 g

1.2%

Okara has 0.383001745 g of Saturated Fat per 7 ounces, which is 1.2% of the Recommended Dietary Allowance of 32g per day for Men 19-50 years

Omega 30.18 g

11%

Okara has 0.176617385 g of Omega 3 per 7 ounces, which is 11% of the Recommended Dietary Allowance of 1.6g per day for Men 19-50 years

Omega 61.32 g

7.77%

Okara has 1.32165369 g of Omega 6 per 7 ounces, which is 7.77% of the Recommended Dietary Allowance of 17g per day for Men 19-50 years

Cholesterol0 mg

Okara has 0 mg of Cholesterol per 7 ounces, which is 0% of the Recommended Dietary Allowance of 290mg per day for Men 19-50 years

Carbohydrate24.3 g

18.7%

Okara has 24.27000695 g of Carbohydrate per 7 ounces, which is 18.7% 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

Protein7 g

12.5%

Okara has 6.9853168 g of Protein per 7 ounces, which is 12.5% 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 7 ounces, which is 0% of the Recommended Dietary Allowance of 900μg per day for Men 19-50 years
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Vitamin B10.04 mg

3.3%

Thiamine

Okara has 0.0396893 mg of Vitamin B1 per 7 ounces, which is 3.3% of the Recommended Dietary Allowance of 1.2mg per day for Men 19-50 years
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Vitamin B20.04 mg

3.05%

Riboflavin

Okara has 0.0396893 mg of Vitamin B2 per 7 ounces, which is 3.05% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
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Vitamin B30.2 mg

1.24%

Niacin, nicotinic acid, niacinamide

Okara has 0.1984465 mg of Vitamin B3 per 7 ounces, which is 1.24% of the Recommended Dietary Allowance of 16mg per day for Men 19-50 years
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Vitamin B50.17 mg

3.5%

Pantothenic acid

Okara has 0.17463292 mg of Vitamin B5 per 7 ounces, which is 3.5% of the Recommended Dietary Allowance of 5mg per day for Men 19-50 years
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Vitamin B60.23 mg

17.6%

Pyridoxine

Okara has 0.228213475 mg of Vitamin B6 per 7 ounces, which is 17.6% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years

Vitamin B7

Biotin

No information available

Vitamin B951.6 μg

13%

Folates and Folic Acid

Okara has 51.59609 μg of Vitamin B9 per 7 ounces, which is 13% 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 7 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 7 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 7 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

Calcium159 mg

16%

Okara has 158.7572 mg of Calcium per 7 ounces, which is 16% of the Recommended Dietary Allowance of 1000mg per day for Men 19-50 years

Copper0.4 mg

44%

Okara has 0.396893 mg of Copper per 7 ounces, which is 44% 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

Iron2.58 mg

32.2%

Okara has 2.5798045 mg of Iron per 7 ounces, which is 32.2% of the Recommended Dietary Allowance of 8mg per day for Men 19-50 years

Magnesium51.6 mg

12.3%

Okara has 51.59609 mg of Magnesium per 7 ounces, which is 12.3% of the Recommended Dietary Allowance of 420mg per day for Men 19-50 years

Manganese0.8 mg

35%

Okara has 0.80172386 mg of Manganese per 7 ounces, which is 35% 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

Phosphorus119 mg

17%

Okara has 119.0679 mg of Phosphorus per 7 ounces, which is 17% of the Recommended Dietary Allowance of 700mg per day for Men 19-50 years

Potassium423 mg

12.4%

Okara has 422.691045 mg of Potassium per 7 ounces, which is 12.4% of the Recommended Dietary Allowance of 3400mg per day for Men 19-50 years

Selenium21 μg

38.2%

Okara has 21.035329 μg of Selenium per 7 ounces, which is 38.2% of the Recommended Dietary Allowance of 55μg per day for Men 19-50 years

Sodium18 mg

1.2%

Okara has 17.860185 mg of Sodium per 7 ounces, which is 1.2% of the Recommended Dietary Allowance of 1500mg per day for Men 19-50 years

Zinc1.1 mg

10%

Okara has 1.1113004 mg of Zinc per 7 ounces, which is 10% of the Recommended Dietary Allowance of 11mg per day for Men 19-50 years

Water162 g

4.38%

Okara has 162.0117226 g of Water per 7 ounces, which is 4.38% of the Recommended Dietary Allowance of 3700g per day for Men 19-50 years

Vitamins in 7 ounces of Okara:

7 ounces of Okara has a good amount of Vitamin B6 and Vitamin B9.
It has some Vitamin B1, Vitamin B2 and Vitamin B5.
While 7 ounces of product has trace amounts of Vitamin B3, it has no Vitamin A, Vitamin B12, Vitamin C and Vitamin D.

Minerals in 7 ounces of Okara:

7 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 7 ounces of Okara:

7 ounces of Okara has a good amount of Omega 3, Omega 6, Carbohydrate and Protein.
It has some Fat.
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 7 ounces of Okara

Macros Ratio

Macro Nutrients

Vitamins

Minerals

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