Comparing Nutrients in 14 ounces Blanched Almonds VS Boiled Okra

Macros Ratio

	Protein	Fat	Carbs
Blanched Almonds	14%	75%	11%
Boiled Okra	27%	7%	66%

Macro Nutrients

	Blanched Almonds	Boiled Okra	Recommended Dietary Allowance
Energy	80.7% 2342kcal	3% 87.3kcal	2900kcal per day for Men 19-50 years
Fat	215% 208g	0.86% 0.83g	97g per day for Men 19-50 years
Saturated Fat	49% 15.7g	0.56% 0.18g	32g per day for Men 19-50 years
Omega 3	0.99% 0.016g	0.25% 0.004g	1.6g per day for Men 19-50 years
Omega 6	289% 49g	1.05% 0.18g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	57% 74g	13.8% 18g	130g per day for Men 19-50 years
Sugars	25.3% 18.4g	13% 9.53g	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	0% 0g	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	% 0.12g	NA	g per day for Men 19-50 years
Sucrose	% 17.7g	NA	g per day for Men 19-50 years
Fiber	103% 39.3g	26% 9.92g	38g per day for Men 19-50 years
Protein	152% 85g	13.3% 7.42g	56g per day for Men 19-50 years

Vitamins

	Blanched Almonds	Boiled Okra	Recommended Dietary Allowance
Vitamin A	0% 0μg	6.17% 55.6μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	63% 0.76mg	43.7% 0.52mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	217% 2.82mg	16.8% 0.22mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	87% 14mg	21.6% 3.46mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	25% 1.25mg	17% 0.85mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	35% 0.46mg	57% 0.74mg	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	48.6% 194μg	45.6% 183μg	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	0% 0mg	72% 64.7mg	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	628% 94mg	7.14% 1.07mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	132% 159μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Blanched Almonds	Boiled Okra	Recommended Dietary Allowance
Calcium	94% 937mg	30.6% 306mg	1000mg per day for Men 19-50 years
Copper	453% 4.08mg	37.5% 0.34mg	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	163% 13mg	14% 1.1mg	8mg per day for Men 19-50 years
Magnesium	253% 1064mg	34% 143mg	420mg per day for Men 19-50 years
Manganese	317% 7.3mg	50.7% 1.17mg	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	273% 1909mg	18% 127mg	700mg per day for Men 19-50 years
Potassium	77% 2616mg	15.8% 536mg	3400mg per day for Men 19-50 years
Selenium	23% 12.7μg	2.9% 1.6μg	55μg per day for Men 19-50 years
Sodium	5.03% 75.4mg	1.6% 24mg	1500mg per day for Men 19-50 years
Zinc	107% 11.8mg	15.5% 1.7mg	11mg per day for Men 19-50 years
Water	0.48% 18g	9.93% 367g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Blanched Almonds vs Boiled Okra:

• Blanched Almonds have 1.4 times more Vitamin B1, 12.9 times more Vitamin B2, 4 times more Vitamin B3, 1.5 times more Vitamin B5 and 88 times more Vitamin E than Boiled and Drained Okra.
• While Boiled and Drained Okra contains more Vitamin A, 1.6 times more Vitamin B6, more Vitamin C and more Vitamin K than Blanched Almonds.
• Both Blanched Almonds and Boiled and Drained Okra have similar amounts of Vitamin B9 per 14 oz.
• Both Blanched Almonds as well as Boiled and Drained Okra have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Blanched Almonds vs Boiled Okra:

• Blanched Almonds have 3.1 times more Calcium, 12.1 times more Copper, 11.7 times more Iron, 7.4 times more Magnesium, 6.2 times more Manganese, 15 times more Phosphorus, 4.9 times more Potassium, 8 times more Selenium, 3.2 times more Sodium and 6.9 times more Zinc than Boiled and Drained Okra.
• While Boiled and Drained Okra contains 20.5 times more Water than Blanched Almonds.

Comparison of macro-nutrients per 14 ounces:

• Blanched Almonds have 26.8 times more Energy, 250.1 times more Fat, 87.8 times more Saturated Fat, 274.8 times more Omega 6, 4.1 times more Carbohydrate, 1.9 times more Sugars, 4 times more Fiber and 11.4 times more Protein than Boiled and Drained Okra.
• Both Blanched Almonds as well as Boiled and Drained Okra have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 14 oz.