Nutrients in 100 calories of Okara

Okara.

Weight per 100 Calories

Okara

132g

Okara has average energy density in comparison to other foods.

Macros Ratio

Protein Fat Carbs

18%

20%

62%

100 kcal ▼

Macro Nutrients

Okara

Energy100 kcal

3.45%

Okara has 100 kcal of Energy per 100 calories, which is 3.45% of the Recommended Dietary Allowance of 2900kcal per day for Men 19-50 years

Fat2.28 g

2.35%

Okara has 2.2763157894737 g of Fat per 100 calories, which is 2.35% of the Recommended Dietary Allowance of 97g per day for Men 19-50 years

Saturated Fat0.25 g

0.79%

Okara has 0.25394736842105 g of Saturated Fat per 100 calories, which is 0.79% of the Recommended Dietary Allowance of 32g per day for Men 19-50 years

Omega 30.12 g

7.3%

Okara has 0.11710526315789 g of Omega 3 per 100 calories, which is 7.3% of the Recommended Dietary Allowance of 1.6g per day for Men 19-50 years

Omega 60.88 g

5.15%

Okara has 0.87631578947368 g of Omega 6 per 100 calories, which is 5.15% of the Recommended Dietary Allowance of 17g per day for Men 19-50 years

Cholesterol0 mg

Okara has 0 mg of Cholesterol per 100 calories, which is 0% of the Recommended Dietary Allowance of 290mg per day for Men 19-50 years

Carbohydrate16 g

12.4%

Okara has 16.092105263158 g of Carbohydrate per 100 calories, which is 12.4% of the Recommended Dietary Allowance of 130g per day for Men 19-50 years

Sugars

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

No information available

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]

No information available

Glucose

No information available

Sucrose

No information available

Fiber

No information available

Protein4.63 g

8.27%

Okara has 4.6315789473684 g of Protein per 100 calories, which is 8.27% of the Recommended Dietary Allowance of 56g per day for Men 19-50 years
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Vitamins

Okara

Vitamin A0 μg

RAE, retinol activity equivalents

Okara has 0 μg of Vitamin A per 100 calories, which is 0% of the Recommended Dietary Allowance of 900μg per day for Men 19-50 years
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Vitamin B10.026 mg

2.2%

Thiamine

Okara has 0.026315789473684 mg of Vitamin B1 per 100 calories, which is 2.2% of the Recommended Dietary Allowance of 1.2mg per day for Men 19-50 years
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Vitamin B20.026 mg

2.02%

Riboflavin

Okara has 0.026315789473684 mg of Vitamin B2 per 100 calories, which is 2.02% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
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Vitamin B30.13 mg

0.82%

Niacin, nicotinic acid, niacinamide

Okara has 0.13157894736842 mg of Vitamin B3 per 100 calories, which is 0.82% of the Recommended Dietary Allowance of 16mg per day for Men 19-50 years
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Vitamin B50.12 mg

2.3%

Pantothenic acid

Okara has 0.11578947368421 mg of Vitamin B5 per 100 calories, which is 2.3% of the Recommended Dietary Allowance of 5mg per day for Men 19-50 years
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Vitamin B60.15 mg

11.6%

Pyridoxine

Okara has 0.15131578947368 mg of Vitamin B6 per 100 calories, which is 11.6% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years

Vitamin B7

Biotin

No information available

Vitamin B934.2 μg

8.55%

Folates and Folic Acid

Okara has 34.210526315789 μg of Vitamin B9 per 100 calories, which is 8.55% of the Recommended Dietary Allowance of 400μg per day for Men 19-50 years

Vitamin B120 μg

Cobalamin

Okara has 0 μg of Vitamin B12 per 100 calories, which is 0% of the Recommended Dietary Allowance of 2.4μg per day for Men 19-50 years
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Vitamin C0 mg

Ascorbic acid

Okara has 0 mg of Vitamin C per 100 calories, which is 0% of the Recommended Dietary Allowance of 90mg per day for Men 19-50 years

Vitamin D0 IU

Calciferol, cholecalciferol, ergocalciferol

Okara has 0 IU of Vitamin D per 100 calories, which is 0% of the Recommended Dietary Allowance of 600IU per day for Men 19-50 years
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Vitamin E

Tocopherols and Tocotrienols

No information available

Vitamin K

Phytomenadione or phylloquinone

No information available

Minerals

Okara

Calcium105 mg

10.5%

Okara has 105.26315789474 mg of Calcium per 100 calories, which is 10.5% of the Recommended Dietary Allowance of 1000mg per day for Men 19-50 years

Copper0.26 mg

29.2%

Okara has 0.26315789473684 mg of Copper per 100 calories, which is 29.2% of the Recommended Dietary Allowance of 0.9mg per day for Men 19-50 years

Fluoride

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

No information available

Iron1.7 mg

21.4%

Okara has 1.7105263157895 mg of Iron per 100 calories, which is 21.4% of the Recommended Dietary Allowance of 8mg per day for Men 19-50 years

Magnesium34.2 mg

8.15%

Okara has 34.210526315789 mg of Magnesium per 100 calories, which is 8.15% of the Recommended Dietary Allowance of 420mg per day for Men 19-50 years

Manganese0.53 mg

23%

Okara has 0.53157894736842 mg of Manganese per 100 calories, which is 23% of the Recommended Dietary Allowance of 2.3mg per day for Men 19-50 years

Molybdenum

Molybdenum is an essential trace element that is naturally present in many foods [RDA]

No information available

Phosphorus79 mg

11.3%

Okara has 78.947368421053 mg of Phosphorus per 100 calories, which is 11.3% of the Recommended Dietary Allowance of 700mg per day for Men 19-50 years

Potassium280 mg

8.24%

Okara has 280.26315789474 mg of Potassium per 100 calories, which is 8.24% of the Recommended Dietary Allowance of 3400mg per day for Men 19-50 years

Selenium14 μg

25.4%

Okara has 13.947368421053 μg of Selenium per 100 calories, which is 25.4% of the Recommended Dietary Allowance of 55μg per day for Men 19-50 years

Sodium12 mg

0.79%

Okara has 11.842105263158 mg of Sodium per 100 calories, which is 0.79% of the Recommended Dietary Allowance of 1500mg per day for Men 19-50 years

Zinc0.74 mg

6.7%

Okara has 0.73684210526316 mg of Zinc per 100 calories, which is 6.7% of the Recommended Dietary Allowance of 11mg per day for Men 19-50 years

Water107 g

2.9%

Okara has 107.42105263158 g of Water per 100 calories, which is 2.9% of the Recommended Dietary Allowance of 3700g per day for Men 19-50 years

Vitamins in 100 calories of Okara:

100 calories of Okara has a good amount of Vitamin B6 and Vitamin B9.
While 100 calories of product has trace amounts of Vitamin B1, Vitamin B2, Vitamin B3 and Vitamin B5, it has no Vitamin A, Vitamin B12, Vitamin C and Vitamin D.

Minerals in 100 calories of Okara:

100 calories of Okara is an excellent source of Copper, Iron, Manganese and Selenium.
It has a good amount of Calcium, Magnesium, Phosphorus and Potassium.
It also has some Zinc.
The product has trace amounts of Sodium.

Macronutrients in 100 calories of Okara:

100 calories of Okara has a good amount of Omega 3, Carbohydrate and Protein.
It has some Omega 6.
The product has trace amounts of Fat and Saturated Fat.

Compare Okara with:

Broccoli Baked Potatoes Cooked Kidney Beans Carrots Oranges Almonds Sunflower seeds Tomatoes

Food Info

Nutrients in 100 calories of Okara

Weight per 100 Calories

Macros Ratio

Macro Nutrients

Vitamins

Minerals

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