Nutrient Comparison: Okra VS Canned Onions with Liquids per 14 oz
Compare the macro and micronutrient content in 14 oz of Okra versus 14 oz of Canned Onions with Liquids to make informed dietary choices. Explore their nutritional differences and benefits.
Lets compare vitamin content per 14 ounces of Okra vs Canned Onions with Liquids:
- 14 ounces of Okra have more Vitamin A, 6.3 times more Vitamin B1, 10 times more Vitamin B2, 16.4 times more Vitamin B3, 2.5 times more Vitamin B5, 1.6 times more Vitamin B6, 6 times more Vitamin B9, 5.3 times more Vitamin C and 156.5 times more Vitamin K than Canned Onions with Liquids.
- 14 ounces of Canned Onions with Liquids have insufficient amounts of Vitamin A, Vitamin B2, Vitamin B3, Vitamin B5 and Vitamin K
- Both Raw Okra as well as Canned Onions Solids and Liquids have insufficient amounts of Vitamin B12, Vitamin D and Vitamin E in 14 ounces.
Comparing minerals per 14 ounces for Okra vs Canned Onions with Liquids:
- 14 ounces of Okra have 1.8 times more Calcium, 2 times more Copper, 4.8 times more Iron, 9.5 times more Magnesium, 7.7 times more Manganese, 2.2 times more Phosphorus, 2.7 times more Potassium and 2 times more Zinc than Canned Onions with Liquids.
- While 14 oz of Canned Onions Solids and Liquids contain 53 times more Sodium than Raw Okra.
- Both Okra and Canned Onions with Liquids contain similar levels of Water per 14 ounces.
- 14 ounces of Canned Onions with Liquids lack sufficient amounts of Iron and Magnesium
- Both Raw Okra as well as Canned Onions Solids and Liquids lack sufficient amounts of Selenium in 14 ounces.
Comparison of macro-nutrients per 14 ounces:
- 14 ounces of Okra have 1.9 times more Carbohydrate, 2.7 times more Fiber and 2.3 times more Protein than Canned Onions with Liquids.
- While 14 oz of Canned Onions Solids and Liquids contain 1.5 times more Sugars than Raw Okra.
- 14 ounces of Canned Onions with Liquids provide inadequate amounts of Protein
- Both Raw Okra as well as Canned Onions Solids and Liquids provide inadequate amounts of Energy, Omega 3 and Omega 6 in 14 ounces.