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Nutrients in 100 grams of Okara

Okara.

Macros Ratio

ProteinsFatsCarbs
18%
20%
62%
100 g ▼

Macro Nutrients

Okara
Energy76 kcal
2.62%
Okara has 76 kcal of Energy per 100 grams, which is 2.62% of the Recommended Dietary Allowance of 2900kcal per day for Men 19-50 years
Fat1.73 g
1.8%
Okara has 1.73 g of Fat per 100 grams, which is 1.8% of the Recommended Dietary Allowance of 97g per day for Men 19-50 years
Protein3.52 g
6.3%
Okara has 3.52 g of Protein per 100 grams, which is 6.3% of the Recommended Dietary Allowance of 56g per day for Men 19-50 years
Carbohydrate12 g
9.23%
Okara has 12 g of Carbohydrate per 100 grams, which is 9.23% of the Recommended Dietary Allowance of 130g per day for Men 19-50 years
Sugars
NA
No information available
Fiber
NA
No information available
Cholesterol0 mg
0%
Okara has 0 mg of Cholesterol per 100 grams, which is 0% of the Recommended Dietary Allowance of 290mg per day for Men 19-50 years
Saturated Fat0.19 g
0.59%
Okara has 0.19 g of Saturated Fat per 100 grams, which is 0.59% of the Recommended Dietary Allowance of 32g per day for Men 19-50 years
Omega 30.09 g
5.63%
Okara has 0.09 g of Omega 3 per 100 grams, which is 5.63% of the Recommended Dietary Allowance of 1.6g per day for Men 19-50 years
Omega 60.67 g
3.94%
Okara has 0.67 g of Omega 6 per 100 grams, which is 3.94% of the Recommended Dietary Allowance of 17g per day for Men 19-50 years
Water81.6 g
2.2%
Okara has 81.6 g of Water per 100 grams, which is 2.2% of the Recommended Dietary Allowance of 3700g per day for Men 19-50 years

Vitamins

Okara
Vitamin A0 μg
0%
Okara has 0 μg of Vitamin A per 100 grams, which is 0% of the Recommended Dietary Allowance of 900μg per day for Men 19-50 years
Thiamine0.02 mg
1.67%
Okara has 0.02 mg of Thiamine per 100 grams, which is 1.67% of the Recommended Dietary Allowance of 1.2mg per day for Men 19-50 years
Vitamin B20.02 mg
1.54%
Okara has 0.02 mg of Vitamin B2 per 100 grams, which is 1.54% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
Vitamin B30.1 mg
0.63%
Okara has 0.1 mg of Vitamin B3 per 100 grams, which is 0.63% of the Recommended Dietary Allowance of 16mg per day for Men 19-50 years
Vitamin B60.12 mg
9.23%
Okara has 0.12 mg of Vitamin B6 per 100 grams, which is 9.23% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
Vitamin B120 μg
0%
Okara has 0 μg of Vitamin B12 per 100 grams, which is 0% of the Recommended Dietary Allowance of 2.4μg per day for Men 19-50 years
Vitamin C0 mg
0%
Okara has 0 mg of Vitamin C per 100 grams, which is 0% of the Recommended Dietary Allowance of 90mg per day for Men 19-50 years
Vitamin D0 IU
0%
Okara has 0 IU of Vitamin D per 100 grams, which is 0% of the Recommended Dietary Allowance of 600IU per day for Men 19-50 years
Vitamin E
NA
No information available
Vitamin K
NA
No information available
Folate26 μg
6.5%
Okara has 26 μg of Folate per 100 grams, which is 6.5% of the Recommended Dietary Allowance of 400μg per day for Men 19-50 years

Minerals

Okara
Calcium80 mg
8%
Okara has 80 mg of Calcium per 100 grams, which is 8% of the Recommended Dietary Allowance of 1000mg per day for Men 19-50 years
Copper0.2 mg
22%
Okara has 0.2 mg of Copper per 100 grams, which is 22% of the Recommended Dietary Allowance of 0.9mg per day for Men 19-50 years
Iron1.3 mg
16%
Okara has 1.3 mg of Iron per 100 grams, which is 16% of the Recommended Dietary Allowance of 8mg per day for Men 19-50 years
Magnesium26 mg
6.2%
Okara has 26 mg of Magnesium per 100 grams, which is 6.2% of the Recommended Dietary Allowance of 420mg per day for Men 19-50 years
Manganese0.4 mg
17%
Okara has 0.4 mg of Manganese per 100 grams, which is 17% of the Recommended Dietary Allowance of 2.3mg per day for Men 19-50 years
Phosphorus60 mg
8.57%
Okara has 60 mg of Phosphorus per 100 grams, which is 8.57% of the Recommended Dietary Allowance of 700mg per day for Men 19-50 years
Potassium213 mg
6.26%
Okara has 213 mg of Potassium per 100 grams, which is 6.26% of the Recommended Dietary Allowance of 3400mg per day for Men 19-50 years
Selenium10.6 μg
19%
Okara has 10.6 μg of Selenium per 100 grams, which is 19% of the Recommended Dietary Allowance of 55μg per day for Men 19-50 years
Sodium9 mg
0.6%
Okara has 9 mg of Sodium per 100 grams, which is 0.6% of the Recommended Dietary Allowance of 1500mg per day for Men 19-50 years
Zinc0.56 mg
5.1%
Okara has 0.56 mg of Zinc per 100 grams, which is 5.1% of the Recommended Dietary Allowance of 11mg per day for Men 19-50 years
Vitamins in 100 grams of Okara:
100 grams of Okara has a good amount of Vitamin B6. It has some Folate. While 100 grams of product has trace amounts of Thiamine and Vitamin B2, it has no Vitamin A, Vitamin B3, Vitamin B12, Vitamin C and Vitamin D.
Minerals in 100 grams of Okara:
100 grams of Okara is an excellent source of Copper. It has a good amount of Calcium, Iron, Manganese, Phosphorus and Selenium. It also has some Magnesium, Potassium and Zinc. It has no Sodium.
Macronutrients in 100 grams of Okara:
100 grams of Okara has a good amount of Carbohydrate. It has some Protein, Omega 3 and Omega 6. While 100 grams of product has trace amounts of Fat, it has no Saturated Fat.



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