Comparing Nutrients in 14 ounces Okra VS Cooked Frozen Okra

Macros Ratio

	Protein	Fat	Carbs
Okra	20%	4%	76%
Cooked Frozen Okra	19%	6%	75%

Macro Nutrients

	Okra	Cooked Frozen Okra	Recommended Dietary Allowance
Energy	4.5% 131kcal	3.97% 115kcal	2900kcal per day for Men 19-50 years
Fat	0.78% 0.75g	0.98% 0.95g	97g per day for Men 19-50 years
Saturated Fat	0.32% 0.1g	0.78% 0.25g	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	1.47% 0.25g	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	19.6% 25.4g	130g per day for Men 19-50 years
Sugars	8.1% 5.87g	15.7% 11.4g	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	22% 8.33g	38g per day for Men 19-50 years
Protein	13.7% 7.66g	11.6% 6.47g	56g per day for Men 19-50 years

Vitamins

	Okra	Cooked Frozen Okra	Recommended Dietary Allowance
Vitamin A	16% 143μg	6.6% 59.5μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	66% 0.79mg	24% 0.29mg	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	15.3% 2.44mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	19.4% 0.97mg	16.6% 0.83mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	65.6% 0.85mg	11.3% 0.15mg	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	99% 397μg	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	42.3% 38mg	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	8.47% 1.27mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	104% 124μg	158% 190μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Okra	Cooked Frozen Okra	Recommended Dietary Allowance
Calcium	32.5% 325mg	29.4% 294mg	1000mg per day for Men 19-50 years
Copper	48% 0.43mg	33.5% 0.3mg	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	25.8% 2.06mg	8mg per day for Men 19-50 years
Magnesium	54% 226mg	37.8% 159mg	420mg per day for Men 19-50 years
Manganese	136% 3.13mg	146% 3.35mg	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	21% 147mg	700mg per day for Men 19-50 years
Potassium	35% 1187mg	21.5% 730mg	3400mg per day for Men 19-50 years
Selenium	5.05% 2.78μg	4.33% 2.4μg	55μg per day for Men 19-50 years
Sodium	1.85% 27.8mg	0.79% 12mg	1500mg per day for Men 19-50 years
Zinc	21% 2.3mg	17.7% 1.94mg	11mg per day for Men 19-50 years
Water	9.6% 356g	9.77% 362g	3700g per day for Men 19-50 years

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

• Raw Okra has 2.4 times more Vitamin A, 2.7 times more Vitamin B1, 1.6 times more Vitamin B3, 5.8 times more Vitamin B6 and 2.4 times more Vitamin C than Boiled and Drained Frozen Okra.
• While Boiled and Drained Frozen Okra contains 1.6 times more Vitamin B2, 1.7 times more Vitamin B9 and 1.5 times more Vitamin K than Raw Okra.
• Both Raw Okra and Boiled and Drained Frozen Okra have similar amounts of Vitamin B5 and Vitamin E per 14 oz.
• Both Raw Okra as well as Boiled and Drained Frozen Okra have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

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

• Raw Okra has 1.4 times more Copper, 1.4 times more Magnesium, 1.6 times more Phosphorus and 1.6 times more Potassium than Boiled and Drained Frozen Okra.
• Both Raw Okra and Boiled and Drained Frozen Okra have similar amounts of Calcium, Iron, Manganese, Selenium, Zinc and Water per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Raw Okra has 1.5 times more Fiber than Boiled and Drained Frozen Okra.
• While Boiled and Drained Frozen Okra contains 1.9 times more Sugars than Raw Okra.
• Both Raw Okra and Boiled and Drained Frozen Okra have similar amounts of Energy, Carbohydrate and Protein per 14 oz.
• Both Raw Okra as well as Boiled and Drained Frozen Okra have insufficient amounts of Fat, Omega 3, Omega 6, Cholesterol, Glucose and Sucrose in 14 oz.