Comparing Nutrients in 100 calories OkaraVS Fuyu

Weight per 100 calories

Okara

132g

Fuyu

86.2g

Salted and Fermented Tofu has 1.5 times more energy per unit of mass than Okara, which is average in comparison to other foods. Okara having average energy density.

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

Macros Ratio

Protein Fat Carbs

Okara

18%

20%

62%

Fuyu

28%

58%

14%

100 kcal ▼

Macro Nutrients

Okaravs Fuyu

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

7.1%6.9g

2.28 gvs6.9 g

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

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0.79%0.25g

Saturated Fat

3.1%1g

0.25 gvs1 g

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

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7.3%0.12g

Omega 3

28.8%0.46g

0.12 gvs0.46 g

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

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5.15%0.88g

Omega 6

20%3.43g

0.88 gvs3.43 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

2.9%3.78g

16 gvs3.78 g

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

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Sugars

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

NA gvsNA g

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

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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]

NA gvsNA g

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

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Glucose

NA gvsNA g

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

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Sucrose

NA gvsNA g

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

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Fiber

NA gvsNA g

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

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8.27%4.63g

Protein

13.7%7.7g

4.63 gvs7.7 g

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

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Vitamins

Okaravs Fuyu

0%0μg

Vitamin A

0%0μg

RAE, retinol activity equivalents

0 μgvs0 μg

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

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2.2%0.026mg

Vitamin B1

11.3%0.14mg

Thiamine

0.026 mgvs0.14 mg

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

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2.02%0.026mg

Vitamin B2

6.7%0.087mg

Riboflavin

0.026 mgvs0.087 mg

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

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0.82%0.13mg

Vitamin B3

2.04%0.33mg

Niacin, nicotinic acid, niacinamide

0.13 mgvs0.33 mg

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

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2.3%0.12mg

Vitamin B5

2.28%0.11mg

Pantothenic acid

0.12 mgvs0.11 mg

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

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11.6%0.15mg

Vitamin B6

6.03%0.078mg

Pyridoxine

0.15 mgvs0.078 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

6.25%25μg

Folates and Folic Acid

34.2 μgvs25 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

0.19%0.17mg

Ascorbic acid

0 mgvs0.17 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

Tocopherols and Tocotrienols

NA mgvsNA mg

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

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Vitamin K

Phytomenadione or phylloquinone

NA μgvsNA μg

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

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Minerals

Okaravs Fuyu

10.5%105mg

Calcium

3.97%39.7mg

105 mgvs39.7 mg

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

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29.2%0.26mg

Copper

36%0.32mg

0.26 mgvs0.32 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

21.3%1.7mg

1.7 mgvs1.7 mg

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

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8.15%34.2mg

Magnesium

10.7%45mg

34.2 mgvs45 mg

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

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23%0.53mg

Manganese

44%1mg

0.53 mgvs1 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

9%63mg

79 mgvs63 mg

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

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8.24%280mg

Potassium

1.9%64.7mg

280 mgvs64.7 mg

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

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25.4%14μg

Selenium

27%15μg

14 μgvs15 μg

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

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0.79%12mg

Sodium

165%2477mg

12 mgvs2477 mg

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

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6.7%0.74mg

Zinc

12.2%1.34mg

0.74 mgvs1.34 mg

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

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2.9%107g

Water

1.63%60.4g

107 gvs60.4 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 Fuyu:

Okara has 1.9 times more Vitamin B6 and 1.4 times more Vitamin B9 than Salted and Fermented Tofu.
While Salted and Fermented Tofu contains 5.1 times more Vitamin B1, 3.3 times more Vitamin B2 and 2.5 times more Vitamin B3 than Okara.
Both Okara and Salted and Fermented Tofu have similar amounts of Vitamin B5 per 100 kcal.
Both Okara as well as Salted and Fermented Tofu have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 100 kcal.

Comparing minerals per 100 calories for Okara vs Fuyu:

Okara has 2.7 times more Calcium, 1.3 times more Phosphorus, 4.3 times more Potassium and 1.8 times more Water than Salted and Fermented Tofu.
While Salted and Fermented Tofu contains 1.3 times more Magnesium, 1.9 times more Manganese, 209.1 times more Sodium and 1.8 times more Zinc than Okara.
Both Okara and Salted and Fermented Tofu have similar amounts of Copper, Iron and Selenium per 100 kcal.

Comparison of macro-nutrients per 100 calories:

Okara has 4.3 times more Carbohydrate than Salted and Fermented Tofu.
While Salted and Fermented Tofu contains 3 times more Fat, 3.9 times more Saturated Fat, 3.9 times more Omega 3, 3.9 times more Omega 6 and 1.7 times more Protein than Okara.
Both Okara and Salted and Fermented Tofu have similar amounts of Energy per 100 kcal.
Both Okara as well as Salted and Fermented Tofu have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 kcal.

Compare more foods per 100 kcal:

OkaraVS Yardlong BeansFuyuVS Yardlong Beans

Compare Foods

Comparing Nutrients in 100 calories OkaraVS Fuyu

Weight per 100 calories

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

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 100 kcal: