Comparing Nutrients in 100 calories OkaraVS Broccoli

Weight per 100 calories

Okara

132g

Broccoli

294g

Okara has 2.2 times more energy per 100g than Broccoli. It has average energy density when compared to other foods. Raw Broccoli having low energy density.

Which food has more nutrients per 100 calories - Okara or Broccoli?

Macros Ratio

Protein Fat Carbs

Okara

18%

20%

62%

Broccoli

27%

65%

100 kcal ▼

Macro Nutrients

Okaravs Broccoli

3.45%100kcal

Energy

3.45%100kcal

100 kcalvs100 kcal

Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

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2.35%2.28g

Fat

1.12%1.1g

2.28 gvs1.1 g

Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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0.79%0.25g

Saturated Fat

1.05%0.34g

0.25 gvs0.34 g

Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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7.3%0.12g

Omega 3

11.6%0.19g

0.12 gvs0.19 g

Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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5.15%0.88g

Omega 6

0.85%0.14g

0.88 gvs0.14 g

Recommended Dietary Allowance is 17g per day for Men 19-50 years .

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0%0mg

Cholesterol

0%0mg

0 mgvs0 mg

Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

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12.4%16g

Carbohydrate

15%19.5g

16 gvs19.5 g

Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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Sugars

6.9%5g

Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]

NA gvs5 g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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Fructose

2.76%2g

≤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]

NA gvs2 g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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Glucose

%1.44g

NA gvs1.44 g

Recommended Dietary Allowance is g per day for Men 19-50 years .

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Sucrose

%0.29g

NA gvs0.29 g

Recommended Dietary Allowance is g per day for Men 19-50 years .

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Fiber

20%7.65g

NA gvs7.65 g

Recommended Dietary Allowance is 38g per day for Men 19-50 years .

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8.27%4.63g

Protein

15%8.3g

4.63 gvs8.3 g

Recommended Dietary Allowance is 56g per day for Men 19-50 years .

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Vitamins

Okaravs Broccoli

0%0μg

Vitamin A

10%91μg

RAE, retinol activity equivalents

0 μgvs91 μg

Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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2.2%0.026mg

Vitamin B1

17.4%0.21mg

Thiamine

0.026 mgvs0.21 mg

Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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2.02%0.026mg

Vitamin B2

26.5%0.34mg

Riboflavin

0.026 mgvs0.34 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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0.82%0.13mg

Vitamin B3

11.7%1.88mg

Niacin, nicotinic acid, niacinamide

0.13 mgvs1.88 mg

Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

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2.3%0.12mg

Vitamin B5

33.7%1.7mg

Pantothenic acid

0.12 mgvs1.7 mg

Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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11.6%0.15mg

Vitamin B6

39.6%0.51mg

Pyridoxine

0.15 mgvs0.51 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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Vitamin B7

Biotin

NA μgvsNA μg

Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

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8.55%34.2μg

Vitamin B9

46.3%185μg

Folates and Folic Acid

34.2 μgvs185 μg

Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

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0%0μg

Vitamin B12

0%0μg

Cobalamin

0 μgvs0 μg

Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

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0%0mg

Vitamin C

292%262mg

Ascorbic acid

0 mgvs262 mg

Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

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0%0IU

Vitamin D

0%0IU

Calciferol, cholecalciferol, ergocalciferol

0 IUvs0 IU

Recommended Dietary Allowance is 600IU per day for Men 19-50 years .

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Vitamin E

15.3%2.3mg

Tocopherols and Tocotrienols

NA mgvs2.3 mg

Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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Vitamin K

249%299μg

Phytomenadione or phylloquinone

NA μgvs299 μg

Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

Okaravs Broccoli

10.5%105mg

Calcium

14%138mg

105 mgvs138 mg

Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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29.2%0.26mg

Copper

16%0.14mg

0.26 mgvs0.14 mg

Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

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Fluoride

Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]

NA μgvsNA μg

Recommended Dietary Allowance is 4000μg per day for Men 19-50 years .

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21.4%1.7mg

Iron

27%2.15mg

1.7 mgvs2.15 mg

Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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8.15%34.2mg

Magnesium

14.7%61.8mg

34.2 mgvs61.8 mg

Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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23%0.53mg

Manganese

27%0.62mg

0.53 mgvs0.62 mg

Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

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Molybdenum

Molybdenum is an essential trace element that is naturally present in many foods [RDA]

NA μgvsNA μg

Recommended Dietary Allowance is 45μg per day for Men 19-50 years .

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11.3%79mg

Phosphorus

27.7%194mg

79 mgvs194 mg

Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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8.24%280mg

Potassium

27.3%929mg

280 mgvs929 mg

Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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25.4%14μg

Selenium

13.4%7.35μg

14 μgvs7.35 μg

Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

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0.79%12mg

Sodium

6.47%97mg

12 mgvs97 mg

Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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6.7%0.74mg

Zinc

11%1.2mg

0.74 mgvs1.2 mg

Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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2.9%107g

Water

7.1%263g

107 gvs263 g

Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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Lets compare vitamin content per 100 calories of Okara vs Broccoli:

Raw Broccoli contains more Vitamin A, 7.9 times more Vitamin B1, 13.1 times more Vitamin B2, 14.3 times more Vitamin B3, 14.6 times more Vitamin B5, 3.4 times more Vitamin B6, 5.4 times more Vitamin B9 and more Vitamin C than Okara.
Both Okara as well as Raw Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in 100 kcal.

Comparing minerals per 100 calories for Okara vs Broccoli:

Okara has 1.8 times more Copper and 1.9 times more Selenium than Raw Broccoli.
While Raw Broccoli contains 1.3 times more Calcium, 1.3 times more Iron, 1.8 times more Magnesium, 2.5 times more Phosphorus, 3.3 times more Potassium, 8.2 times more Sodium, 1.6 times more Zinc and 2.4 times more Water than Okara.
Both Okara and Raw Broccoli have similar amounts of Manganese per 100 kcal.

Comparison of macro-nutrients per 100 calories:

Okara has 2.1 times more Fat and 6.1 times more Omega 6 than Raw Broccoli.
While Raw Broccoli contains 1.3 times more Saturated Fat, 1.6 times more Omega 3 and 1.8 times more Protein than Okara.
Both Okara and Raw Broccoli have similar amounts of Energy and Carbohydrate per 100 kcal.
Both Okara as well as Raw Broccoli have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 kcal.

Compare more foods per 100 kcal:

OkaraVS FuyuBroccoliVS FuyuOkaraVS Boiled BroccoliBroccoliVS Boiled Broccoli

Compare Foods

Comparing Nutrients in 100 calories OkaraVS Broccoli

Weight per 100 calories

Which food has more nutrients per 100 calories - Okara or Broccoli?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 100 kcal: