Comparing Nutrients in 100 calories Boiled Okra VS Broccoli

Weight per 100 calories

• Boiled Okra: 455g
• Broccoli: 294g

Raw Broccoli has 1.5 times more energy per unit of mass than Boiled and Drained Okra, which is low in comparison to other foods. Boiled Okra having very low energy density.

Which food has more nutrients per 100 calories - Boiled Okra or Broccoli?

Macros Ratio

	Protein	Fat	Carbs
Boiled Okra	27%	7%	66%
Broccoli	27%	8%	65%

Macro Nutrients

	Boiled Okra	Broccoli	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	0.98% 0.95g	1.12% 1.1g	97g per day for Men 19-50 years
Saturated Fat	0.64% 0.2g	1.05% 0.34g	32g per day for Men 19-50 years
Omega 3	0.28% 0.005g	11.6% 0.19g	1.6g per day for Men 19-50 years
Omega 6	1.2% 0.2g	0.85% 0.14g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	15.8% 20.5g	15% 19.5g	130g per day for Men 19-50 years
Sugars	15% 11g	6.9% 5g	72.5g per day for Men 19-50 years	Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Fructose	NA	2.76% 2g	72.5g per day for Men 19-50 years	≤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]
Glucose	NA	% 1.44g	g per day for Men 19-50 years
Sucrose	NA	% 0.29g	g per day for Men 19-50 years
Fiber	30% 11.4g	20% 7.65g	38g per day for Men 19-50 years
Protein	15% 8.5g	15% 8.3g	56g per day for Men 19-50 years

Vitamins

	Boiled Okra	Broccoli	Recommended Dietary Allowance
Vitamin A	7.07% 63.6μg	10% 91μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	50% 0.6mg	17.4% 0.21mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	19.2% 0.25mg	26.5% 0.34mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	24.7% 3.96mg	11.7% 1.88mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	19.4% 0.97mg	33.7% 1.7mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	65.4% 0.85mg	39.6% 0.51mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	52.3% 209μg	46.3% 185μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	82.3% 74mg	292% 262mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	8.2% 1.23mg	15.3% 2.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	152% 182μg	249% 299μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Okra	Broccoli	Recommended Dietary Allowance
Calcium	35% 350mg	14% 138mg	1000mg per day for Men 19-50 years
Copper	43% 0.39mg	16% 0.14mg	0.9mg per day for Men 19-50 years
Fluoride	NA	NA	4000μg per day for Men 19-50 years	Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
Iron	16% 1.27mg	27% 2.15mg	8mg per day for Men 19-50 years
Magnesium	39% 164mg	14.7% 61.8mg	420mg per day for Men 19-50 years
Manganese	58% 1.34mg	27% 0.62mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	20.8% 145mg	27.7% 194mg	700mg per day for Men 19-50 years
Potassium	18% 614mg	27.3% 929mg	3400mg per day for Men 19-50 years
Selenium	3.3% 1.8μg	13.4% 7.35μg	55μg per day for Men 19-50 years
Sodium	1.8% 27.3mg	6.47% 97mg	1500mg per day for Men 19-50 years
Zinc	17.8% 1.95mg	11% 1.2mg	11mg per day for Men 19-50 years
Water	11.4% 421g	7.1% 263g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 calories of Boiled Okra vs Broccoli:

• Boiled and Drained Okra has 2.9 times more Vitamin B1, 2.1 times more Vitamin B3 and 1.7 times more Vitamin B6 than Raw Broccoli.
• While Raw Broccoli contains 1.4 times more Vitamin A, 1.4 times more Vitamin B2, 1.7 times more Vitamin B5, 3.5 times more Vitamin C, 1.9 times more Vitamin E and 1.6 times more Vitamin K than Boiled and Drained Okra.
• Both Boiled and Drained Okra and Raw Broccoli have similar amounts of Vitamin B9 per 100 kcal.
• Both Boiled and Drained Okra as well as Raw Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in 100 kcal.

Comparing minerals per 100 calories for Boiled Okra vs Broccoli:

• Boiled and Drained Okra has 2.5 times more Calcium, 2.7 times more Copper, 2.6 times more Magnesium, 2.2 times more Manganese, 1.6 times more Zinc and 1.6 times more Water than Raw Broccoli.
• While Raw Broccoli contains 1.7 times more Iron, 1.3 times more Phosphorus, 1.5 times more Potassium, 4 times more Selenium and 3.6 times more Sodium than Boiled and Drained Okra.

Comparison of macro-nutrients per 100 calories:

• Boiled and Drained Okra has 1.4 times more Omega 6, 2.2 times more Sugars and 1.5 times more Fiber than Raw Broccoli.
• While Raw Broccoli contains 1.6 times more Saturated Fat and 40.8 times more Omega 3 than Boiled and Drained Okra.
• Both Boiled and Drained Okra and Raw Broccoli have similar amounts of Energy, Fat, Carbohydrate and Protein per 100 kcal.
• Both Boiled and Drained Okra as well as Raw Broccoli have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 kcal.