Comparing Nutrients in 100 calories Boiled Okra VS Cassava

Weight per 100 calories

• Boiled Okra: 455g
• Cassava: 62.5g

Raw Cassava has 7.3 times more energy per unit of mass than Boiled and Drained Okra, which is above average in comparison to other foods. Boiled Okra having very low energy density.

Discover which food has more nutrients per 100 calories - Boiled Okra or Cassava?

Macros Ratio

	Protein	Fat	Carbs
Boiled Okra	27%	7%	66%
Cassava	3%	2%	95%

Macro Nutrients

	Boiled Okra	Cassava	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	0.98% 0.95g	0.18% 0.18g	97g per day for Men 19-50 years
Saturated Fat	0.64% 0.2g	0.14% 0.046g	32g per day for Men 19-50 years
Omega 3	0.28% 0.005g	0.66% 0.011g	1.6g per day for Men 19-50 years
Omega 6	1.2% 0.2g	0.12% 0.02g	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	18.3% 23.8g	130g per day for Men 19-50 years
Sugars	15% 11g	1.47% 1.06g	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	NA	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	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	30% 11.4g	2.96% 1.13g	38g per day for Men 19-50 years
Protein	15% 8.5g	1.5% 0.85g	56g per day for Men 19-50 years

Vitamins

	Boiled Okra	Cassava	Recommended Dietary Allowance
Vitamin A	7.07% 63.6μg	0.069% 0.63μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	50% 0.6mg	4.53% 0.054mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	19.2% 0.25mg	2.3% 0.03mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	24.7% 3.96mg	3.34% 0.53mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	19.4% 0.97mg	1.34% 0.067mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	65.4% 0.85mg	4.23% 0.055mg	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	4.2% 17μg	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	14.3% 13mg	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	0.79% 0.12mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	152% 182μg	0.99% 1.2μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Okra	Cassava	Recommended Dietary Allowance
Calcium	35% 350mg	1% 10mg	1000mg per day for Men 19-50 years
Copper	43% 0.39mg	6.94% 0.063mg	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	2.1% 0.17mg	8mg per day for Men 19-50 years
Magnesium	39% 164mg	3.13% 13mg	420mg per day for Men 19-50 years
Manganese	58% 1.34mg	10.4% 0.24mg	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	2.4% 17mg	700mg per day for Men 19-50 years
Potassium	18% 614mg	5% 169mg	3400mg per day for Men 19-50 years
Selenium	3.3% 1.8μg	0.8% 0.44μg	55μg per day for Men 19-50 years
Sodium	1.8% 27.3mg	0.58% 8.75mg	1500mg per day for Men 19-50 years
Zinc	17.8% 1.95mg	1.93% 0.21mg	11mg per day for Men 19-50 years
Water	11.4% 421g	1% 37.3g	3700g per day for Men 19-50 years

Boiled Okra VS Cassava Nutrients Per 100 Kcal

Discover which food has more nutrients per 100 calories - Boiled Okra or Cassava?

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

• 100 calories of Boiled Okra have 101.8 times more Vitamin A, 11 times more Vitamin B1, 8.3 times more Vitamin B2, 7.4 times more Vitamin B3, 14.5 times more Vitamin B5, 15.5 times more Vitamin B6, 12.4 times more Vitamin B9, 5.8 times more Vitamin C, 10.3 times more Vitamin E and 153.1 times more Vitamin K than Cassava.
• 100 calories of Cassava have insufficient amounts of Vitamin A, Vitamin B5, Vitamin E and Vitamin K
• Both Boiled and Drained Okra as well as Raw Cassava have insufficient amounts of Vitamin B12 and Vitamin D in 100 calories.

Comparing minerals per 100 calories for Boiled Okra vs Cassava:

• 100 calories of Boiled Okra have 35 times more Calcium, 6.2 times more Copper, 7.5 times more Iron, 12.5 times more Magnesium, 5.6 times more Manganese, 8.6 times more Phosphorus, 3.6 times more Potassium, 4.2 times more Selenium, 9.2 times more Zinc and 11.3 times more Water than Cassava.
• 100 calories of Cassava lack sufficient amounts of Calcium, Selenium and Zinc

Comparison of macro-nutrients per 100 calories:

• 100 calories of Boiled Okra have 10.3 times more Sugars, 10.1 times more Fiber and 10 times more Protein than Cassava.
• Both Boiled Okra and Cassava offer comparable quantities of Energy and Carbohydrate per 100 calories.
• 100 calories of Cassava provide inadequate amounts of Protein
• Both Boiled and Drained Okra as well as Raw Cassava provide inadequate amounts of Omega 3 and Omega 6 in 100 calories.