Comparing Nutrients in 14 ounces Cooked Frozen Okra VS Broccoli

Macros Ratio

	Protein	Fat	Carbs
Cooked Frozen Okra	19%	6%	75%
Broccoli	27%	8%	65%

Macro Nutrients

	Cooked Frozen Okra	Broccoli	Recommended Dietary Allowance
Energy	3.97% 115kcal	4.65% 135kcal	2900kcal per day for Men 19-50 years
Fat	0.98% 0.95g	1.5% 1.47g	97g per day for Men 19-50 years
Saturated Fat	0.78% 0.25g	1.4% 0.45g	32g per day for Men 19-50 years
Omega 3	0.25% 0.004g	15.6% 0.25g	1.6g per day for Men 19-50 years
Omega 6	1.47% 0.25g	1.14% 0.19g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	19.6% 25.4g	20.3% 26.4g	130g per day for Men 19-50 years
Sugars	15.7% 11.4g	9.3% 6.75g	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	3.72% 2.7g	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	% 1.94g	g per day for Men 19-50 years
Sucrose	NA	% 0.4g	g per day for Men 19-50 years
Fiber	22% 8.33g	27% 10.3g	38g per day for Men 19-50 years
Protein	11.6% 6.47g	20% 11g	56g per day for Men 19-50 years

Vitamins

	Cooked Frozen Okra	Broccoli	Recommended Dietary Allowance
Vitamin A	6.6% 59.5μg	13.7% 123μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	24% 0.29mg	23.5% 0.28mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	29.3% 0.38mg	35.7% 0.46mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	15.3% 2.44mg	16% 2.54mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	16.6% 0.83mg	45.5% 2.27mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	11.3% 0.15mg	53.4% 0.69mg	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	99% 397μg	62.5% 250μg	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	42.3% 38mg	393% 354mg	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	8.47% 1.27mg	20.6% 3.1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	158% 190μg	336% 403μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Frozen Okra	Broccoli	Recommended Dietary Allowance
Calcium	29.4% 294mg	18.7% 187mg	1000mg per day for Men 19-50 years
Copper	33.5% 0.3mg	21.6% 0.19mg	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	25.8% 2.06mg	36.2% 2.9mg	8mg per day for Men 19-50 years
Magnesium	37.8% 159mg	20% 83.3mg	420mg per day for Men 19-50 years
Manganese	146% 3.35mg	36.2% 0.83mg	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	21% 147mg	37.4% 262mg	700mg per day for Men 19-50 years
Potassium	21.5% 730mg	37% 1254mg	3400mg per day for Men 19-50 years
Selenium	4.33% 2.4μg	18% 9.92μg	55μg per day for Men 19-50 years
Sodium	0.79% 12mg	8.73% 131mg	1500mg per day for Men 19-50 years
Zinc	17.7% 1.94mg	14.8% 1.63mg	11mg per day for Men 19-50 years
Water	9.77% 362g	9.58% 354g	3700g per day for Men 19-50 years

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

• Boiled and Drained Frozen Okra has 1.6 times more Vitamin B9 than Raw Broccoli.
• While Raw Broccoli contains 2.1 times more Vitamin A, 2.7 times more Vitamin B5, 4.7 times more Vitamin B6, 9.3 times more Vitamin C, 2.4 times more Vitamin E and 2.1 times more Vitamin K than Boiled and Drained Frozen Okra.
• Both Boiled and Drained Frozen Okra and Raw Broccoli have similar amounts of Vitamin B1, Vitamin B2 and Vitamin B3 per 14 oz.
• Both Boiled and Drained Frozen Okra as well as Raw Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Cooked Frozen Okra vs Broccoli:

• Boiled and Drained Frozen Okra has 1.6 times more Calcium, 1.6 times more Copper, 1.9 times more Magnesium and 4 times more Manganese than Raw Broccoli.
• While Raw Broccoli contains 1.4 times more Iron, 1.8 times more Phosphorus, 1.7 times more Potassium, 4.2 times more Selenium and 11 times more Sodium than Boiled and Drained Frozen Okra.
• Both Boiled and Drained Frozen Okra and Raw Broccoli have similar amounts of Zinc and Water per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Boiled and Drained Frozen Okra has 1.7 times more Sugars than Raw Broccoli.
• While Raw Broccoli contains 63 times more Omega 3 and 1.7 times more Protein than Boiled and Drained Frozen Okra.
• Both Boiled and Drained Frozen Okra and Raw Broccoli have similar amounts of Energy, Carbohydrate and Fiber per 14 oz.
• Both Boiled and Drained Frozen Okra as well as Raw Broccoli have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 14 oz.