Comparing Nutrients in 500 calories KoyadofuVS Okara

Weight per 500 calories

Koyadofu

105g

Okara

658g

Koyadofu has 6.3 times more energy per 100g than Okara. It has very high energy density when compared to other foods. Okara having average energy density.

Which food has more nutrients per 500 calories - Koyadofu or Okara?

Macros Ratio

Protein Fat Carbs

Koyadofu

40%

52%

Okara

18%

20%

62%

500 kcal ▼

Macro Nutrients

Koyadofuvs Okara

17.2%500kcal

Energy

17.2%500kcal

500 kcalvs500 kcal

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

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32.8%32g

Fat

11.7%11.4g

32 gvs11.4 g

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

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14.4%4.6g

Saturated Fat

3.97%1.27g

4.6 gvs1.27 g

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

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133%2.12g

Omega 3

36.6%0.59g

2.12 gvs0.59 g

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

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93%16g

Omega 6

25.8%4.4g

16 gvs4.4 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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8.1%10.5g

Carbohydrate

62%80.5g

10.5 gvs80.5 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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20%7.55g

Fiber

7.55 gvsNA g

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

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98%55g

Protein

41.4%23g

55 gvs23 g

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

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Vitamins

Koyadofuvs Okara

3.03%27.3μg

Vitamin A

0%0μg

RAE, retinol activity equivalents

27.3 μgvs0 μg

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

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43%0.52mg

Vitamin B1

11%0.13mg

Thiamine

0.52 mgvs0.13 mg

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

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25.6%0.33mg

Vitamin B2

10%0.13mg

Riboflavin

0.33 mgvs0.13 mg

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

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7.8%1.25mg

Vitamin B3

4.1%0.66mg

Niacin, nicotinic acid, niacinamide

1.25 mgvs0.66 mg

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

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8.7%0.44mg

Vitamin B5

11.6%0.58mg

Pantothenic acid

0.44 mgvs0.58 mg

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

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23%0.3mg

Vitamin B6

58%0.76mg

Pyridoxine

0.3 mgvs0.76 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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24%96μg

Vitamin B9

42.8%171μg

Folates and Folic Acid

96 μgvs171 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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0.82%0.73mg

Vitamin C

0%0mg

Ascorbic acid

0.73 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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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

Koyadofuvs Okara

38%382mg

Calcium

52.6%526mg

382 mgvs526 mg

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

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137%1.24mg

Copper

146%1.3mg

1.24 mgvs1.3 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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127%10mg

Iron

107%8.55mg

10 mgvs8.55 mg

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

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14.7%62mg

Magnesium

40.7%171mg

62 mgvs171 mg

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

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168%3.87mg

Manganese

116%2.66mg

3.87 mgvs2.66 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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72.3%506mg

Phosphorus

56.4%395mg

506 mgvs395 mg

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

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0.62%21mg

Potassium

41.2%1401mg

21 mgvs1401 mg

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

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103%57μg

Selenium

127%69.7μg

57 μgvs69.7 μg

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

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0.42%6.3mg

Sodium

3.95%59.2mg

6.3 mgvs59.2 mg

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

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46.7%5.14mg

Zinc

33.5%3.7mg

5.14 mgvs3.7 mg

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

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0.16%6.06g

Water

14.5%537g

6.06 gvs537 g

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

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Lets compare vitamin content per 500 calories of Koyadofu vs Okara:

Dried-frozen Tofu has 3.9 times more Vitamin B1, 2.5 times more Vitamin B2 and 1.9 times more Vitamin B3 than Okara.
While Okara contains 1.3 times more Vitamin B5, 2.5 times more Vitamin B6 and 1.8 times more Vitamin B9 than Dried-frozen Tofu.
Both Dried-frozen Tofu as well as Okara have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Koyadofu vs Okara:

Dried-frozen Tofu has 1.5 times more Manganese, 1.3 times more Phosphorus and 1.4 times more Zinc than Okara.
While Okara contains 1.4 times more Calcium, 2.8 times more Magnesium, 66.8 times more Potassium and 88.7 times more Water than Dried-frozen Tofu.
Both Dried-frozen Tofu and Okara have similar amounts of Copper, Iron and Selenium per 500 kcal.

Comparison of macro-nutrients per 500 calories:

Dried-frozen Tofu has 2.8 times more Fat, 3.6 times more Saturated Fat, 3.6 times more Omega 3, 3.6 times more Omega 6 and 2.4 times more Protein than Okara.
While Okara contains 7.7 times more Carbohydrate than Dried-frozen Tofu.
Both Dried-frozen Tofu and Okara have similar amounts of Energy per 500 kcal.
Both Dried-frozen Tofu as well as Okara have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.

Compare more foods per 500 kcal:

KoyadofuVS Fried TofuOkaraVS Fried TofuKoyadofuVS FuyuOkaraVS Fuyu

Compare Foods

Comparing Nutrients in 500 calories KoyadofuVS Okara

Weight per 500 calories

Which food has more nutrients per 500 calories - Koyadofu or Okara?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 500 kcal: