Lets compare vitamin content per 14 ounces of California Red Kidney Beans vs Okara:
Raw California Red Kidney Beans have 26.5 times more Vitamin B1, 11 times more Vitamin B2, 20.6 times more Vitamin B3, 8.9 times more Vitamin B5, 3.5 times more Vitamin B6, 15.2 times more Vitamin B9 and more Vitamin C than Okara.
Both Raw California Red Kidney Beans as well as Okara have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 14 oz.
Comparing minerals per 14 ounces for California Red Kidney Beans vs Okara:
Raw California Red Kidney Beans have 2.4 times more Calcium, 5.5 times more Copper, 7.2 times more Iron, 6.2 times more Magnesium, 2.5 times more Manganese, 6.8 times more Phosphorus, 7 times more Potassium and 4.6 times more Zinc than Okara.
While Okara contains 3.3 times more Selenium and 6.9 times more Water than Raw California Red Kidney Beans.
Comparison of macro-nutrients per 14 ounces:
Raw California Red Kidney Beans have 4.3 times more Energy, 4.9 times more Carbohydrate and 6.9 times more Protein than Okara.
While Okara contains 6.9 times more Fat and 12.3 times more Omega 6 than Raw California Red Kidney Beans.
Both Raw California Red Kidney Beans and Okara have similar amounts of Omega 3 per 14 oz.
Both Raw California Red Kidney Beans as well as Okara have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.