Comparing Nutrients in 14 ounces Okra VS Frozen Chopped Broccoli

Macros Ratio

	Protein	Fat	Carbs
Okra	20%	4%	76%
Frozen Chopped Broccoli	34%	8%	58%

Macro Nutrients

	Okra	Frozen Chopped Broccoli	Recommended Dietary Allowance
Energy	4.5% 131kcal	3.56% 103kcal	2900kcal per day for Men 19-50 years
Fat	0.78% 0.75g	1.2% 1.15g	97g per day for Men 19-50 years
Saturated Fat	0.32% 0.1g	0.55% 0.17g	32g per day for Men 19-50 years
Omega 3	0.25% 0.004g	26% 0.42g	1.6g per day for Men 19-50 years
Omega 6	0.61% 0.1g	0.72% 0.12g	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	14.6% 19g	130g per day for Men 19-50 years
Sugars	8.1% 5.87g	7.4% 5.36g	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	4.54% 3.3g	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	% 2.98g	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	31.3% 12g	38g per day for Men 19-50 years
Protein	13.7% 7.66g	20% 11g	56g per day for Men 19-50 years

Vitamins

	Okra	Frozen Chopped Broccoli	Recommended Dietary Allowance
Vitamin A	16% 143μg	23% 206μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	66% 0.79mg	17.5% 0.21mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	18.3% 0.24mg	29.3% 0.38mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	25% 3.97mg	11.7% 1.87mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	19.4% 0.97mg	22% 1.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	65.6% 0.85mg	39.7% 0.52mg	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	66.5% 266μg	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	249% 224mg	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	32.3% 4.84mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	104% 124μg	268% 322μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Okra	Frozen Chopped Broccoli	Recommended Dietary Allowance
Calcium	32.5% 325mg	22.2% 222mg	1000mg per day for Men 19-50 years
Copper	48% 0.43mg	16.8% 0.15mg	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	40% 3.2mg	8mg per day for Men 19-50 years
Magnesium	54% 226mg	17% 71.4mg	420mg per day for Men 19-50 years
Manganese	136% 3.13mg	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	34.6% 242mg	28.3% 198mg	700mg per day for Men 19-50 years
Potassium	35% 1187mg	24.7% 841mg	3400mg per day for Men 19-50 years
Selenium	5.05% 2.78μg	20.2% 11μg	55μg per day for Men 19-50 years
Sodium	1.85% 27.8mg	6.35% 95mg	1500mg per day for Men 19-50 years
Zinc	21% 2.3mg	17.3% 1.9mg	11mg per day for Men 19-50 years
Water	9.6% 356g	9.8% 363g	3700g per day for Men 19-50 years

Nutrient Comparison: Okra VS Frozen Chopped Broccoli per 14 oz

Compare the macro and micronutrient content in 14 oz of Okra versus 14 oz of Frozen Chopped Broccoli to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 14 ounces of Okra have 3.8 times more Vitamin B1, 2.1 times more Vitamin B3 and 1.7 times more Vitamin B6 than Frozen Chopped Broccoli.
• While 14 oz of Frozen Chopped Broccoli, Unprepared contain 1.4 times more Vitamin A, 1.6 times more Vitamin B2, 2.5 times more Vitamin C, 4.5 times more Vitamin E and 2.6 times more Vitamin K than Raw Okra.
• Both Okra and Frozen Chopped Broccoli provide similar amounts of Vitamin B5 and Vitamin B9 per 14 ounces.
• 14 ounces of Okra have insufficient amounts of Vitamin E
• Both Raw Okra as well as Frozen Chopped Broccoli, Unprepared have insufficient amounts of Vitamin B12 and Vitamin D in 14 ounces.

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

• 14 ounces of Okra have 1.5 times more Calcium, 2.9 times more Copper, 3.2 times more Magnesium, 2.7 times more Manganese, 1.2 times more Phosphorus, 1.4 times more Potassium and 1.2 times more Zinc than Frozen Chopped Broccoli.
• While 14 oz of Frozen Chopped Broccoli, Unprepared contain 1.3 times more Iron and 4 times more Selenium than Raw Okra.
• Both Okra and Frozen Chopped Broccoli contain similar levels of Water per 14 ounces.
• 14 ounces of Okra lack sufficient amounts of Selenium

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Okra have 1.6 times more Carbohydrate than Frozen Chopped Broccoli.
• While 14 oz of Frozen Chopped Broccoli, Unprepared contain 105 times more Omega 3 and 1.5 times more Protein than Raw Okra.
• Both Okra and Frozen Chopped Broccoli offer comparable quantities of Fiber per 14 ounces.
• 14 ounces of Okra provide inadequate amounts of Omega 3
• Both Raw Okra as well as Frozen Chopped Broccoli, Unprepared provide inadequate amounts of Energy and Omega 6 in 14 ounces.