Comparing Nutrients in 100 calories Onions Flakes VS Frozen Okra

Weight per 100 calories

• Onions Flakes: 28.7g
• Frozen Okra: 333g

Onions Flakes have 11.6 times more energy per 100g than Frozen Okra. It has high energy density when compared to other foods. Frozen Okra, Unprepared having low energy density.

Discover which food has more nutrients per 100 calories - Onions Flakes or Frozen Okra?

Macros Ratio

	Protein	Fat	Carbs
Onions Flakes	10%	1%	89%
Frozen Okra	19%	6%	75%

Macro Nutrients

	Onions Flakes	Frozen Okra	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	0.14% 0.13g	0.86% 0.83g	97g per day for Men 19-50 years
Saturated Fat	0.07% 0.022g	0.68% 0.22g	32g per day for Men 19-50 years
Omega 3	0.16% 0.003g	0.21% 0.003g	1.6g per day for Men 19-50 years
Omega 6	0.29% 0.049g	1.27% 0.22g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	18.4% 24g	17% 22g	130g per day for Men 19-50 years
Sugars	14.8% 10.7g	13.7% 9.9g	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	6.94% 2.64g	19.3% 7.33g	38g per day for Men 19-50 years
Protein	4.58% 2.56g	10% 5.63g	56g per day for Men 19-50 years

Vitamins

	Onions Flakes	Frozen Okra	Recommended Dietary Allowance
Vitamin A	0.032% 0.29μg	6.67% 60μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	12% 0.14mg	24.7% 0.3mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.2% 0.029mg	27% 0.35mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	1.77% 0.28mg	14.8% 2.36mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.9% 0.4mg	14.4% 0.72mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	35.3% 0.46mg	10.8% 0.14mg	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	12% 47.6μg	123% 493μg	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	24% 21.5mg	46% 41.3mg	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	0.34% 0.052mg	7.33% 1.1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.91% 1.1μg	137% 165μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Onions Flakes	Frozen Okra	Recommended Dietary Allowance
Calcium	7.36% 73.6mg	27% 270mg	1000mg per day for Men 19-50 years
Copper	13.2% 0.12mg	30.7% 0.28mg	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	5.55% 0.44mg	23.8% 1.9mg	8mg per day for Men 19-50 years
Magnesium	6.28% 26.4mg	34% 143mg	420mg per day for Men 19-50 years
Manganese	17.3% 0.4mg	127% 2.9mg	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	12.4% 87mg	20% 140mg	700mg per day for Men 19-50 years
Potassium	13.7% 465mg	20.7% 703mg	3400mg per day for Men 19-50 years
Selenium	2.6% 1.43μg	3.64% 2μg	55μg per day for Men 19-50 years
Sodium	0.4% 6mg	0.67% 10mg	1500mg per day for Men 19-50 years
Zinc	4.92% 0.54mg	16% 1.77mg	11mg per day for Men 19-50 years
Water	0.03% 1.13g	8.2% 303g	3700g per day for Men 19-50 years

Onions Flakes VS Frozen Okra Nutrients Per 100 Kcal

Discover which food has more nutrients per 100 calories - Onions Flakes or Frozen Okra?

Lets compare vitamin content per 100 calories of Onions Flakes vs Frozen Okra:

• 100 calories of Onions Flakes have 3.3 times more Vitamin B6 than Frozen Okra.
• While 100 kcal of Frozen Okra, Unprepared contain 209.4 times more Vitamin A, 2.1 times more Vitamin B1, 12.2 times more Vitamin B2, 8.3 times more Vitamin B3, 1.8 times more Vitamin B5, 10.4 times more Vitamin B9, 1.9 times more Vitamin C, 21.3 times more Vitamin E and 151.2 times more Vitamin K than Dry Onions Flakes.
• 100 calories of Onions Flakes have insufficient amounts of Vitamin A, Vitamin B3, Vitamin E and Vitamin K
• Both Dry Onions Flakes as well as Frozen Okra, Unprepared have insufficient amounts of Vitamin B12 and Vitamin D in 100 calories.

Comparing minerals per 100 calories for Onions Flakes vs Frozen Okra:

• 100 kcal of Frozen Okra, Unprepared contain 3.7 times more Calcium, 2.3 times more Copper, 4.3 times more Iron, 5.4 times more Magnesium, 7.3 times more Manganese, 1.6 times more Phosphorus, 1.5 times more Potassium, 1.4 times more Selenium, 3.3 times more Zinc and 268.8 times more Water than Dry Onions Flakes.

Comparison of macro-nutrients per 100 calories:

• 100 kcal of Frozen Okra, Unprepared contain 2.8 times more Fiber and 2.2 times more Protein than Dry Onions Flakes.
• Both Onions Flakes and Frozen Okra offer comparable quantities of Energy, Carbohydrate and Sugars per 100 calories.
• Both Dry Onions Flakes as well as Frozen Okra, Unprepared provide inadequate amounts of Omega 3 and Omega 6 in 100 calories.