Lets compare vitamin content per 5 ounces of Okara vs Boiled California Red Kidney Beans:
Boiled California Red Kidney Beans contain 6.5 times more Vitamin B1, 3.1 times more Vitamin B2, 5.4 times more Vitamin B3, 2.5 times more Vitamin B5, 2.8 times more Vitamin B9 and more Vitamin C than Okara.
Both Okara and Boiled California Red Kidney Beans have similar amounts of Vitamin B6 per 5 oz.
Both Okara as well as Boiled California Red Kidney Beans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 5 oz.
Comparing minerals per 5 ounces for Okara vs Boiled California Red Kidney Beans:
Okara has 1.2 times more Calcium, 1.3 times more Manganese, 8.8 times more Selenium and 1.2 times more Water than Boiled California Red Kidney Beans.
While Boiled California Red Kidney Beans contain 1.4 times more Copper, 2.3 times more Iron, 1.8 times more Magnesium, 2.3 times more Phosphorus, 2 times more Potassium and 1.5 times more Zinc than Okara.
Comparison of macro-nutrients per 5 ounces:
Okara has 19.2 times more Fat, 2.8 times more Omega 3 and 33.3 times more Omega 6 than Boiled California Red Kidney Beans.
While Boiled California Red Kidney Beans contain 1.6 times more Energy, 1.8 times more Carbohydrate and 2.6 times more Protein than Okara.
Both Okara as well as Boiled California Red Kidney Beans have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.