Comparing Nutrients in 100 calories Frozen Okra VS Frozen Chopped Broccoli

Weight per 100 calories

• Frozen Okra: 333g
• Frozen Chopped Broccoli: 385g

Both foods have similar energy densities which is low in comparison to other foods.

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

Macros Ratio

	Protein	Fat	Carbs
Frozen Okra	19%	6%	75%
Frozen Chopped Broccoli	34%	8%	58%

Macro Nutrients

	Frozen Okra	Frozen Chopped Broccoli	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	0.86% 0.83g	1.15% 1.1g	97g per day for Men 19-50 years
Saturated Fat	0.68% 0.22g	0.53% 0.17g	32g per day for Men 19-50 years
Omega 3	0.21% 0.003g	25.2% 0.4g	1.6g per day for Men 19-50 years
Omega 6	1.27% 0.22g	0.7% 0.12g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	17% 22g	14% 18.4g	130g per day for Men 19-50 years
Sugars	13.7% 9.9g	7.16% 5.2g	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	4.4% 3.2g	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	% 2.9g	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	19.3% 7.33g	30.4% 11.5g	38g per day for Men 19-50 years
Protein	10% 5.63g	19.3% 11g	56g per day for Men 19-50 years

Vitamins

	Frozen Okra	Frozen Chopped Broccoli	Recommended Dietary Allowance
Vitamin A	6.67% 60μg	22.2% 200μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	24.7% 0.3mg	17% 0.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	27% 0.35mg	28.4% 0.37mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	14.8% 2.36mg	11.3% 1.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	14.4% 0.72mg	21.5% 1.07mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	10.8% 0.14mg	38.5% 0.5mg	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	123% 493μg	64.4% 258μg	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	46% 41.3mg	241% 217mg	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	7.33% 1.1mg	31.3% 4.7mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	137% 165μg	260% 312μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Okra	Frozen Chopped Broccoli	Recommended Dietary Allowance
Calcium	27% 270mg	21.5% 215mg	1000mg per day for Men 19-50 years
Copper	30.7% 0.28mg	16.2% 0.15mg	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	23.8% 1.9mg	39% 3.1mg	8mg per day for Men 19-50 years
Magnesium	34% 143mg	16.5% 69.2mg	420mg per day for Men 19-50 years
Manganese	127% 2.9mg	49% 1.13mg	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% 140mg	27.5% 192mg	700mg per day for Men 19-50 years
Potassium	20.7% 703mg	24% 815mg	3400mg per day for Men 19-50 years
Selenium	3.64% 2μg	19.6% 10.8μg	55μg per day for Men 19-50 years
Sodium	0.67% 10mg	6.15% 92mg	1500mg per day for Men 19-50 years
Zinc	16% 1.77mg	16.8% 1.85mg	11mg per day for Men 19-50 years
Water	8.2% 303g	9.5% 352g	3700g per day for Men 19-50 years

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

• Frozen Okra, Unprepared has 1.5 times more Vitamin B1, 1.3 times more Vitamin B3 and 1.9 times more Vitamin B9 than Frozen Chopped Broccoli, Unprepared.
• While Frozen Chopped Broccoli, Unprepared contains 3.3 times more Vitamin A, 1.5 times more Vitamin B5, 3.6 times more Vitamin B6, 5.2 times more Vitamin C, 4.3 times more Vitamin E and 1.9 times more Vitamin K than Frozen Okra, Unprepared.
• Both Frozen Okra, Unprepared and Frozen Chopped Broccoli, Unprepared have similar amounts of Vitamin B2 per 100 kcal.
• Both Frozen Okra, Unprepared as well as Frozen Chopped Broccoli, Unprepared have insufficient amounts of Vitamin B12 and Vitamin D in 100 kcal.

Comparing minerals per 100 calories for Frozen Okra vs Frozen Chopped Broccoli:

• Frozen Okra, Unprepared has 1.3 times more Calcium, 1.9 times more Copper, 2.1 times more Magnesium and 2.6 times more Manganese than Frozen Chopped Broccoli, Unprepared.
• While Frozen Chopped Broccoli, Unprepared contains 1.6 times more Iron, 1.4 times more Phosphorus, 5.4 times more Selenium and 9.2 times more Sodium than Frozen Okra, Unprepared.
• Both Frozen Okra, Unprepared and Frozen Chopped Broccoli, Unprepared have similar amounts of Potassium, Zinc and Water per 100 kcal.

Comparison of macro-nutrients per 100 calories:

• Frozen Okra, Unprepared has 1.8 times more Omega 6, 1.2 times more Carbohydrate and 1.9 times more Sugars than Frozen Chopped Broccoli, Unprepared.
• While Frozen Chopped Broccoli, Unprepared contains 1.3 times more Fat, 121.2 times more Omega 3, 1.6 times more Fiber and 1.9 times more Protein than Frozen Okra, Unprepared.
• Both Frozen Okra, Unprepared and Frozen Chopped Broccoli, Unprepared have similar amounts of Energy per 100 kcal.
• Both Frozen Okra, Unprepared as well as Frozen Chopped Broccoli, Unprepared have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 kcal.