Comparing Nutrients in 300 calories Fried TofuVS Okara

Weight per 300 calories

Fried Tofu

111g

Okara

395g

Fried Tofu has 3.6 times more energy per 100g than Okara. It has high energy density when compared to other foods. Okara having average energy density.

Which food has more nutrients per 300 calories - Fried Tofu or Okara?

Macros Ratio

Protein Fat Carbs

Fried Tofu

26%

62%

12%

Okara

18%

20%

62%

300 kcal ▼

Macro Nutrients

Fried Tofuvs Okara

10.3%300kcal

Energy

10.3%300kcal

300 kcalvs300 kcal

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

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23%22.4g

Fat

7.04%6.83g

22.4 gvs6.83 g

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

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10%3.24g

Saturated Fat

2.4%0.76g

3.24 gvs0.76 g

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

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93%1.5g

Omega 3

22%0.35g

1.5 gvs0.35 g

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

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65.6%11g

Omega 6

15.5%2.63g

11 gvs2.63 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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7.57%9.84g

Carbohydrate

37%48.3g

9.84 gvs48.3 g

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

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4.17%3.02g

Sugars

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

3.02 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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11.4%4.33g

Fiber

4.33 gvsNA g

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

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37.3%21g

Protein

25%14g

21 gvs14 g

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

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Vitamins

Fried Tofuvs Okara

0.12%1.1μg

Vitamin A

0%0μg

RAE, retinol activity equivalents

1.1 μgvs0 μg

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

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15.7%0.19mg

Vitamin B1

6.58%0.079mg

Thiamine

0.19 mgvs0.079 mg

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

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4.27%0.056mg

Vitamin B2

6.07%0.079mg

Riboflavin

0.056 mgvs0.079 mg

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

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0.69%0.11mg

Vitamin B3

2.47%0.39mg

Niacin, nicotinic acid, niacinamide

0.11 mgvs0.39 mg

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

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3.1%0.16mg

Vitamin B5

6.95%0.35mg

Pantothenic acid

0.16 mgvs0.35 mg

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

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8.46%0.11mg

Vitamin B6

35%0.45mg

Pyridoxine

0.11 mgvs0.45 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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7.5%30μg

Vitamin B9

25.7%103μg

Folates and Folic Acid

30 μgvs103 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%0mg

Ascorbic acid

0 mgvs0 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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0.3%0.044mg

Vitamin E

Tocopherols and Tocotrienols

0.044 mgvsNA mg

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

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7.22%8.67μg

Vitamin K

Phytomenadione or phylloquinone

8.67 μgvsNA μg

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

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Minerals

Fried Tofuvs Okara

41.3%413mg

Calcium

31.6%316mg

413 mgvs316 mg

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

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49%0.44mg

Copper

87.7%0.79mg

0.44 mgvs0.79 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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67.6%5.4mg

Iron

64%5.13mg

5.4 mgvs5.13 mg

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

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16%66.7mg

Magnesium

24.4%103mg

66.7 mgvs103 mg

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

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72.2%1.66mg

Manganese

69.3%1.6mg

1.66 mgvs1.6 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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45.6%319mg

Phosphorus

34%237mg

319 mgvs237 mg

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

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4.77%162mg

Potassium

24.7%841mg

162 mgvs841 mg

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

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57.6%31.7μg

Selenium

76%42μg

31.7 μgvs42 μg

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

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1.2%17.8mg

Sodium

2.37%35.5mg

17.8 mgvs35.5 mg

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

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20%2.2mg

Zinc

20%2.2mg

2.2 mgvs2.2 mg

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

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1.5%56g

Water

8.7%322g

56 gvs322 g

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

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Lets compare vitamin content per 300 calories of Fried Tofu vs Okara:

Fried Tofu has 2.4 times more Vitamin B1 than Okara.
While Okara contains 1.4 times more Vitamin B2, 2.2 times more Vitamin B5, 4.1 times more Vitamin B6 and 3.4 times more Vitamin B9 than Fried Tofu.
Both Fried Tofu as well as Okara have insufficient amounts of Vitamin A, Vitamin B3, Vitamin B12, Vitamin C and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Fried Tofu vs Okara:

Fried Tofu has 1.3 times more Calcium and 1.3 times more Phosphorus than Okara.
While Okara contains 1.8 times more Copper, 1.5 times more Magnesium, 5.2 times more Potassium, 1.3 times more Selenium and 5.7 times more Water than Fried Tofu.
Both Fried Tofu and Okara have similar amounts of Iron, Manganese and Zinc per 300 kcal.

Comparison of macro-nutrients per 300 calories:

Fried Tofu has 3.3 times more Fat, 4.3 times more Saturated Fat, 4.3 times more Omega 3, 4.2 times more Omega 6 and 1.5 times more Protein than Okara.
While Okara contains 4.9 times more Carbohydrate than Fried Tofu.
Both Fried Tofu and Okara have similar amounts of Energy per 300 kcal.
Both Fried Tofu as well as Okara have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.

Compare more foods per 300 kcal:

Fried TofuVS FuyuOkaraVS Fuyu

Compare Foods

Comparing Nutrients in 300 calories Fried TofuVS Okara

Weight per 300 calories

Which food has more nutrients per 300 calories - Fried Tofu or Okara?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 300 kcal: