Comparing Nutrients in 100 calories Okra VS Canned Kidney Beans

Weight per 100 calories

• Okra: 303g
• Canned Kidney Beans: 119g

Canned All Types Kidney Beans have 2.5 times more energy per unit of mass than Raw Okra, which is average in comparison to other foods. Okra having low energy density.

Which food has more nutrients per 100 calories - Okra or Canned Kidney Beans?

Macros Ratio

	Protein	Fat	Carbs
Okra	20%	4%	76%
Canned Kidney Beans	25%	6%	69%

Macro Nutrients

	Okra	Canned Kidney Beans	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	0.59% 0.58g	0.74% 0.71g	97g per day for Men 19-50 years
Saturated Fat	0.25% 0.079g	0.52% 0.17g	32g per day for Men 19-50 years
Omega 3	0.19% 0.003g	6.1% 0.098g	1.6g per day for Men 19-50 years
Omega 6	0.46% 0.079g	0.74% 0.13g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	17.4% 22.6g	13.3% 17.3g	130g per day for Men 19-50 years
Sugars	6.2% 4.5g	3.04% 2.2g	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	2.4% 1.73g	0% 0g	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	% 0.97g	% 0g	g per day for Men 19-50 years
Sucrose	% 1.8g	% 2.2g	g per day for Men 19-50 years
Fiber	25.5% 9.7g	13.5% 5.1g	38g per day for Men 19-50 years
Protein	10.4% 5.85g	11% 6.2g	56g per day for Men 19-50 years

Vitamins

	Okra	Canned Kidney Beans	Recommended Dietary Allowance
Vitamin A	12% 109μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	50.5% 0.61mg	11.5% 0.14mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14% 0.18mg	4.67% 0.061mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	19% 3.03mg	3.06% 0.49mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	15% 0.74mg	3.3% 0.16mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	50% 0.65mg	6.78% 0.088mg	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	45.5% 182μg	10.7% 43μg	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	77.4% 69.7mg	1.6% 1.43mg	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	5.45% 0.82mg	0.16% 0.024mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	79% 95μg	4.07% 4.9μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Okra	Canned Kidney Beans	Recommended Dietary Allowance
Calcium	25% 248mg	4.05% 40.5mg	1000mg per day for Men 19-50 years
Copper	36.7% 0.33mg	18% 0.16mg	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	23.5% 1.88mg	17.4% 1.4mg	8mg per day for Men 19-50 years
Magnesium	41% 173mg	7.65% 32mg	420mg per day for Men 19-50 years
Manganese	104% 2.4mg	8.7% 0.2mg	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	26.4% 185mg	15.3% 107mg	700mg per day for Men 19-50 years
Potassium	26.6% 906mg	8.3% 282mg	3400mg per day for Men 19-50 years
Selenium	3.86% 2.12μg	1.95% 1.07μg	55μg per day for Men 19-50 years
Sodium	1.4% 21.2mg	23.5% 352mg	1500mg per day for Men 19-50 years
Zinc	16% 1.76mg	4.98% 0.55mg	11mg per day for Men 19-50 years
Water	7.34% 271g	2.5% 93g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 calories of Okra vs Canned Kidney Beans:

• Raw Okra has 4.4 times more Vitamin B1, 3 times more Vitamin B2, 6.2 times more Vitamin B3, 4.5 times more Vitamin B5, 7.4 times more Vitamin B6, 4.2 times more Vitamin B9, 48.8 times more Vitamin C, 34.4 times more Vitamin E and 19.4 times more Vitamin K than Canned All Types Kidney Beans.
• Both Raw Okra as well as Canned All Types Kidney Beans have insufficient amounts of Vitamin B12 and Vitamin D in 100 kcal.

Comparing minerals per 100 calories for Okra vs Canned Kidney Beans:

• Raw Okra has 6.1 times more Calcium, 2.1 times more Copper, 1.3 times more Iron, 5.4 times more Magnesium, 11.9 times more Manganese, 1.7 times more Phosphorus, 3.2 times more Potassium, 2 times more Selenium, 3.2 times more Zinc and 2.9 times more Water than Canned All Types Kidney Beans.
• While Canned All Types Kidney Beans contain 16.6 times more Sodium than Raw Okra.

Comparison of macro-nutrients per 100 calories:

• Raw Okra has 1.3 times more Carbohydrate, 2 times more Sugars, more Fructose and 1.9 times more Fiber than Canned All Types Kidney Beans.
• While Canned All Types Kidney Beans contain 32.2 times more Omega 3 than Raw Okra.
• Both Raw Okra and Canned All Types Kidney Beans have similar amounts of Energy and Protein per 100 kcal.
• Both Raw Okra as well as Canned All Types Kidney Beans have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 100 kcal.