Comparing Nutrients in 14 ounces Okra VS Boiled California Red Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Okra	20%	4%	76%
Boiled California Red Kidney Beans	29%	1%	70%

Macro Nutrients

	Okra	Boiled California Red Kidney Beans	Recommended Dietary Allowance
Energy	4.5% 131kcal	17% 492kcal	2900kcal per day for Men 19-50 years
Fat	0.78% 0.75g	0.37% 0.36g	97g per day for Men 19-50 years
Saturated Fat	0.32% 0.1g	0.17% 0.056g	32g per day for Men 19-50 years
Omega 3	0.25% 0.004g	7.94% 0.13g	1.6g per day for Men 19-50 years
Omega 6	0.61% 0.1g	0.47% 0.079g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	22.7% 29.6g	68.4% 89g	130g per day for Men 19-50 years
Sugars	8.1% 5.87g	NA	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	3.12% 2.26g	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	% 1.27g	NA	g per day for Men 19-50 years
Sucrose	% 2.4g	NA	g per day for Men 19-50 years
Fiber	33.4% 12.7g	97% 37g	38g per day for Men 19-50 years
Protein	13.7% 7.66g	64.7% 36.2g	56g per day for Men 19-50 years

Vitamins

	Okra	Boiled California Red Kidney Beans	Recommended Dietary Allowance
Vitamin A	16% 143μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	66% 0.79mg	42.7% 0.51mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	18.3% 0.24mg	19% 0.25mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	25% 3.97mg	13.4% 2.14mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	19.4% 0.97mg	17.4% 0.87mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	65.6% 0.85mg	31.8% 0.41mg	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	59.5% 238μg	73.4% 294μg	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	101% 91mg	5.3% 4.76mg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	104% 124μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Okra	Boiled California Red Kidney Beans	Recommended Dietary Allowance
Calcium	32.5% 325mg	26% 262mg	1000mg per day for Men 19-50 years
Copper	48% 0.43mg	127% 1.15mg	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	30.8% 2.46mg	148% 12mg	8mg per day for Men 19-50 years
Magnesium	54% 226mg	45.4% 191mg	420mg per day for Men 19-50 years
Manganese	136% 3.13mg	55% 1.26mg	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	34.6% 242mg	77.7% 544mg	700mg per day for Men 19-50 years
Potassium	35% 1187mg	49% 1663mg	3400mg per day for Men 19-50 years
Selenium	5.05% 2.78μg	8.66% 4.76μg	55μg per day for Men 19-50 years
Sodium	1.85% 27.8mg	1.06% 16mg	1500mg per day for Men 19-50 years
Zinc	21% 2.3mg	31% 3.4mg	11mg per day for Men 19-50 years
Water	9.6% 356g	7.18% 266g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Okra vs Boiled California Red Kidney Beans:

• Raw Okra has more Vitamin A, 1.6 times more Vitamin B1, 1.9 times more Vitamin B3, 2.1 times more Vitamin B6 and 19.2 times more Vitamin C than Boiled California Red Kidney Beans.
• Both Raw Okra and Boiled California Red Kidney Beans have similar amounts of Vitamin B2, Vitamin B5 and Vitamin B9 per 14 oz.
• Both Raw Okra as well as Boiled California Red Kidney Beans have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Okra vs Boiled California Red Kidney Beans:

• Raw Okra has 1.2 times more Calcium, 2.5 times more Manganese and 1.3 times more Water than Boiled California Red Kidney Beans.
• While Boiled California Red Kidney Beans contain 2.7 times more Copper, 4.8 times more Iron, 2.2 times more Phosphorus, 1.4 times more Potassium, 1.7 times more Selenium and 1.5 times more Zinc than Raw Okra.
• Both Raw Okra and Boiled California Red Kidney Beans have similar amounts of Magnesium per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Boiled California Red Kidney Beans contain 3.8 times more Energy, 32 times more Omega 3, 3 times more Carbohydrate, 2.9 times more Fiber and 4.7 times more Protein than Raw Okra.
• Both Raw Okra as well as Boiled California Red Kidney Beans have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 14 oz.