Comparing Nutrients in 500 calories TomatoesVS Okara

Weight per 500 calories

Tomatoes

2778g

Okara

658g

Okara has 4.2 times more energy per unit of mass than Raw Ripe Red Tomatoes, which is average in comparison to other foods. Tomatoes having very low energy density.

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

Macros Ratio

Protein Fat Carbs

Tomatoes

17%

74%

Okara

18%

20%

62%

500 kcal ▼

Macro Nutrients

Tomatoesvs 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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5.73%5.56g

Fat

11.7%11.4g

5.56 gvs11.4 g

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

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2.43%0.78g

Saturated Fat

3.97%1.27g

0.78 gvs1.27 g

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

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5.2%0.083g

Omega 3

36.6%0.59g

0.083 gvs0.59 g

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

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13%2.22g

Omega 6

25.8%4.4g

2.22 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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83%108g

Carbohydrate

62%80.5g

108 gvs80.5 g

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

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101%73g

Sugars

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

73 gvsNA g

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

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52.5%38g

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]

38 gvsNA g

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

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%34.7g

Glucose

34.7 gvsNA g

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

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%0g

Sucrose

0 gvsNA g

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

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87.7%33.3g

Fiber

33.3 gvsNA g

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

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43.7%24.4g

Protein

41.4%23g

24.4 gvs23 g

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

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Vitamins

Tomatoesvs Okara

130%1167μg

Vitamin A

0%0μg

RAE, retinol activity equivalents

1167 μgvs0 μg

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

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85.6%1.03mg

Vitamin B1

11%0.13mg

Thiamine

1.03 mgvs0.13 mg

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

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40.6%0.53mg

Vitamin B2

10%0.13mg

Riboflavin

0.53 mgvs0.13 mg

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

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103%16.5mg

Vitamin B3

4.1%0.66mg

Niacin, nicotinic acid, niacinamide

16.5 mgvs0.66 mg

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

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49.4%2.47mg

Vitamin B5

11.6%0.58mg

Pantothenic acid

2.47 mgvs0.58 mg

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

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171%2.22mg

Vitamin B6

58%0.76mg

Pyridoxine

2.22 mgvs0.76 mg

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

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43.4%13μg

Vitamin B7

Biotin

13 μgvsNA μg

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

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104%417μg

Vitamin B9

42.8%171μg

Folates and Folic Acid

417 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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423%381mg

Vitamin C

0%0mg

Ascorbic acid

381 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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100%15mg

Vitamin E

Tocopherols and Tocotrienols

15 mgvsNA mg

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

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183%219μg

Vitamin K

Phytomenadione or phylloquinone

219 μgvsNA μg

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

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Minerals

Tomatoesvs Okara

27.8%278mg

Calcium

52.6%526mg

278 mgvs526 mg

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

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182%1.64mg

Copper

146%1.3mg

1.64 mgvs1.3 mg

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

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1.6%64μg

Fluoride

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

64 μgvsNA μg

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

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94%7.5mg

Iron

107%8.55mg

7.5 mgvs8.55 mg

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

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72.8%306mg

Magnesium

40.7%171mg

306 mgvs171 mg

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

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138%3.17mg

Manganese

116%2.66mg

3.17 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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95%667mg

Phosphorus

56.4%395mg

667 mgvs395 mg

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

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194%6583mg

Potassium

41.2%1401mg

6583 mgvs1401 mg

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

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0%0μg

Selenium

127%69.7μg

0 μgvs69.7 μg

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

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9.26%139mg

Sodium

3.95%59.2mg

139 mgvs59.2 mg

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

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43%4.72mg

Zinc

33.5%3.7mg

4.72 mgvs3.7 mg

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

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71%2626g

Water

14.5%537g

2626 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 Tomatoes vs Okara:

Raw Ripe Red Tomatoes have more Vitamin A, 7.8 times more Vitamin B1, 4 times more Vitamin B2, 25.1 times more Vitamin B3, 4.3 times more Vitamin B5, 2.9 times more Vitamin B6, 2.4 times more Vitamin B9 and more Vitamin C than Okara.
Both Raw Ripe Red Tomatoes as well as Okara have insufficient amounts of Vitamin B12 and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Tomatoes vs Okara:

Raw Ripe Red Tomatoes have 1.2 times more Copper, 1.8 times more Magnesium, 1.7 times more Phosphorus, 4.7 times more Potassium, 2.3 times more Sodium, 1.3 times more Zinc and 4.9 times more Water than Okara.
While Okara contains 1.9 times more Calcium and more Selenium than Raw Ripe Red Tomatoes.
Both Raw Ripe Red Tomatoes and Okara have similar amounts of Iron and Manganese per 500 kcal.

Comparison of macro-nutrients per 500 calories:

Raw Ripe Red Tomatoes have 1.3 times more Carbohydrate than Okara.
While Okara contains 2 times more Fat, 7 times more Omega 3 and 2 times more Omega 6 than Raw Ripe Red Tomatoes.
Both Raw Ripe Red Tomatoes and Okara have similar amounts of Energy and Protein per 500 kcal.
Both Raw Ripe Red Tomatoes as well as Okara have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.

Compare more foods per 500 kcal:

TomatoesVS Cooked Ripe Red TomatoesOkaraVS Cooked Ripe Red TomatoesTomatoesVS FuyuOkaraVS Fuyu

Compare Foods

Comparing Nutrients in 500 calories TomatoesVS Okara

Weight per 500 calories

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

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 500 kcal: