Comparing Nutrients in 14 ounces Boiled Okra VS Frozen Okra

Macros Ratio

	Protein	Fat	Carbs
Boiled Okra	27%	7%	66%
Frozen Okra	19%	6%	75%

Macro Nutrients

	Boiled Okra	Frozen Okra	Recommended Dietary Allowance
Energy	3% 87.3kcal	4.1% 119kcal	2900kcal per day for Men 19-50 years
Fat	0.86% 0.83g	1.02% 0.99g	97g per day for Men 19-50 years
Saturated Fat	0.56% 0.18g	0.81% 0.26g	32g per day for Men 19-50 years
Omega 3	0.25% 0.004g	0.25% 0.004g	1.6g per day for Men 19-50 years
Omega 6	1.05% 0.18g	1.5% 0.26g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	13.8% 18g	20.2% 26.3g	130g per day for Men 19-50 years
Sugars	13% 9.53g	16.3% 11.8g	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	26% 9.92g	23% 8.73g	38g per day for Men 19-50 years
Protein	13.3% 7.42g	12% 6.7g	56g per day for Men 19-50 years

Vitamins

	Boiled Okra	Frozen Okra	Recommended Dietary Allowance
Vitamin A	6.17% 55.6μg	7.94% 71.4μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	43.7% 0.52mg	29.4% 0.35mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	16.8% 0.22mg	32% 0.42mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	21.6% 3.46mg	17.6% 2.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	17% 0.85mg	17% 0.86mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	57% 0.74mg	13% 0.17mg	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	45.6% 183μg	147% 587μg	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	72% 64.7mg	54.7% 49.2mg	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	7.14% 1.07mg	8.73% 1.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	132% 159μg	163% 196μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Okra	Frozen Okra	Recommended Dietary Allowance
Calcium	30.6% 306mg	32% 321mg	1000mg per day for Men 19-50 years
Copper	37.5% 0.34mg	36.6% 0.33mg	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	14% 1.1mg	28.3% 2.26mg	8mg per day for Men 19-50 years
Magnesium	34% 143mg	40.6% 171mg	420mg per day for Men 19-50 years
Manganese	50.7% 1.17mg	151% 3.46mg	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	18% 127mg	24% 167mg	700mg per day for Men 19-50 years
Potassium	15.8% 536mg	24.6% 837mg	3400mg per day for Men 19-50 years
Selenium	2.9% 1.6μg	4.33% 2.4μg	55μg per day for Men 19-50 years
Sodium	1.6% 24mg	0.79% 12mg	1500mg per day for Men 19-50 years
Zinc	15.5% 1.7mg	19% 2.1mg	11mg per day for Men 19-50 years
Water	9.93% 367g	9.74% 360g	3700g per day for Men 19-50 years

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

• Boiled and Drained Okra has 1.5 times more Vitamin B1, 1.2 times more Vitamin B3, 4.5 times more Vitamin B6 and 1.3 times more Vitamin C than Frozen Okra, Unprepared.
• While Frozen Okra, Unprepared contains 1.3 times more Vitamin A, 1.9 times more Vitamin B2 and 3.2 times more Vitamin B9 than Boiled and Drained Okra.
• Both Boiled and Drained Okra and Frozen Okra, Unprepared have similar amounts of Vitamin B5, Vitamin E and Vitamin K per 14 oz.
• Both Boiled and Drained Okra as well as Frozen Okra, Unprepared have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Boiled Okra vs Frozen Okra:

• Frozen Okra, Unprepared contains 2 times more Iron, 3 times more Manganese, 1.3 times more Phosphorus, 1.6 times more Potassium and 1.5 times more Selenium than Boiled and Drained Okra.
• Both Boiled and Drained Okra and Frozen Okra, Unprepared have similar amounts of Calcium, Copper, Magnesium, Zinc and Water per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Frozen Okra, Unprepared contains 1.4 times more Energy and 1.5 times more Carbohydrate than Boiled and Drained Okra.
• Both Boiled and Drained Okra and Frozen Okra, Unprepared have similar amounts of Sugars, Fiber and Protein per 14 oz.
• Both Boiled and Drained Okra as well as Frozen Okra, Unprepared have insufficient amounts of Fat, Omega 3, Omega 6, Cholesterol, Glucose and Sucrose in 14 oz.