Comparing Nutrients in 14 ounces Okra VS Boiled Okra

Macros Ratio

	Protein	Fat	Carbs
Okra	20%	4%	76%
Boiled Okra	27%	7%	66%

Macro Nutrients

	Okra	Boiled Okra	Recommended Dietary Allowance
Energy	4.5% 131kcal	3% 87.3kcal	2900kcal per day for Men 19-50 years
Fat	0.78% 0.75g	0.86% 0.83g	97g per day for Men 19-50 years
Saturated Fat	0.32% 0.1g	0.56% 0.18g	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	0.61% 0.1g	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	22.7% 29.6g	13.8% 18g	130g per day for Men 19-50 years
Sugars	8.1% 5.87g	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	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	26% 9.92g	38g per day for Men 19-50 years
Protein	13.7% 7.66g	13.3% 7.42g	56g per day for Men 19-50 years

Vitamins

	Okra	Boiled Okra	Recommended Dietary Allowance
Vitamin A	16% 143μg	6.17% 55.6μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	66% 0.79mg	43.7% 0.52mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	18.3% 0.24mg	16.8% 0.22mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	25% 3.97mg	21.6% 3.46mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	19.4% 0.97mg	17% 0.85mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	65.6% 0.85mg	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	59.5% 238μg	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	101% 91mg	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	7.14% 1.07mg	7.14% 1.07mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	104% 124μg	132% 159μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Okra	Boiled Okra	Recommended Dietary Allowance
Calcium	32.5% 325mg	30.6% 306mg	1000mg per day for Men 19-50 years
Copper	48% 0.43mg	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	30.8% 2.46mg	14% 1.1mg	8mg per day for Men 19-50 years
Magnesium	54% 226mg	34% 143mg	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	18% 127mg	700mg per day for Men 19-50 years
Potassium	35% 1187mg	15.8% 536mg	3400mg per day for Men 19-50 years
Selenium	5.05% 2.78μg	2.9% 1.6μg	55μg per day for Men 19-50 years
Sodium	1.85% 27.8mg	1.6% 24mg	1500mg per day for Men 19-50 years
Zinc	21% 2.3mg	15.5% 1.7mg	11mg per day for Men 19-50 years
Water	9.6% 356g	9.93% 367g	3700g per day for Men 19-50 years

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

• Raw Okra has 2.6 times more Vitamin A, 1.5 times more Vitamin B1, 1.3 times more Vitamin B9 and 1.4 times more Vitamin C than Boiled and Drained Okra.
• While Boiled and Drained Okra contains 1.3 times more Vitamin K than Raw Okra.
• Both Raw Okra and Boiled and Drained Okra have similar amounts of Vitamin B2, Vitamin B3, Vitamin B5, Vitamin B6 and Vitamin E per 14 oz.
• Both Raw Okra 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 Okra vs Boiled Okra:

• Raw Okra has 1.3 times more Copper, 2.2 times more Iron, 1.6 times more Magnesium, 2.7 times more Manganese, 1.9 times more Phosphorus, 2.2 times more Potassium, 1.8 times more Selenium and 1.3 times more Zinc than Boiled and Drained Okra.
• Both Raw Okra and Boiled and Drained Okra have similar amounts of Calcium and Water per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Raw Okra has 1.5 times more Energy, 1.7 times more Carbohydrate and 1.3 times more Fiber than Boiled and Drained Okra.
• While Boiled and Drained Okra contains 1.6 times more Sugars than Raw Okra.
• Both Raw Okra and Boiled and Drained Okra have similar amounts of Protein per 14 oz.
• Both Raw Okra as well as Boiled and Drained Okra have insufficient amounts of Fat, Omega 3, Omega 6, Cholesterol, Glucose and Sucrose in 14 oz.