Lets compare vitamin content per 7 ounces of Okara vs California Red Kidney Beans:
Raw California Red Kidney Beans contain 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 Okara as well as Raw California Red Kidney Beans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 7 oz.
Comparing minerals per 7 ounces for Okara vs California Red Kidney Beans:
Okara has 3.3 times more Selenium and 6.9 times more Water than Raw California Red Kidney Beans.
While Raw California Red Kidney Beans contain 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.
Comparison of macro-nutrients per 7 ounces:
Okara has 6.9 times more Fat and 12.3 times more Omega 6 than Raw California Red Kidney Beans.
While Raw California Red Kidney Beans contain 4.3 times more Energy, 4.9 times more Carbohydrate and 6.9 times more Protein than Okara.
Both Okara and Raw California Red Kidney Beans have similar amounts of Omega 3 per 7 oz.
Both Okara as well as Raw California Red Kidney Beans have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.