Comparing Nutrients in 14 ounces Okra VS Boiled Onions

Macros Ratio

	Protein	Fat	Carbs
Okra	20%	4%	76%
Boiled Onions	11%	4%	85%

Macro Nutrients

	Okra	Boiled Onions	Recommended Dietary Allowance
Energy	4.5% 131kcal	6.02% 175kcal	2900kcal per day for Men 19-50 years
Fat	0.78% 0.75g	0.78% 0.75g	97g per day for Men 19-50 years
Saturated Fat	0.32% 0.1g	0.38% 0.12g	32g per day for Men 19-50 years
Omega 3	0.25% 0.004g	0.99% 0.016g	1.6g per day for Men 19-50 years
Omega 6	0.61% 0.1g	1.63% 0.28g	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	31% 40.3g	130g per day for Men 19-50 years
Sugars	8.1% 5.87g	26% 18.8g	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	7.9% 5.7g	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	% 8.7g	g per day for Men 19-50 years
Sucrose	% 2.4g	% 4.37g	g per day for Men 19-50 years
Fiber	33.4% 12.7g	14.6% 5.56g	38g per day for Men 19-50 years
Protein	13.7% 7.66g	9.64% 5.4g	56g per day for Men 19-50 years

Vitamins

	Okra	Boiled Onions	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	14% 0.17mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	18.3% 0.24mg	7.02% 0.091mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	25% 3.97mg	4.1% 0.65mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	19.4% 0.97mg	8.97% 0.45mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	65.6% 0.85mg	39.4% 0.51mg	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	15% 59.5μg	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	23% 20.6mg	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	0.53% 0.079mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	104% 124μg	1.65% 2μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Okra	Boiled Onions	Recommended Dietary Allowance
Calcium	32.5% 325mg	8.73% 87.3mg	1000mg per day for Men 19-50 years
Copper	48% 0.43mg	29.5% 0.27mg	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	12% 0.95mg	8mg per day for Men 19-50 years
Magnesium	54% 226mg	10.4% 43.7mg	420mg per day for Men 19-50 years
Manganese	136% 3.13mg	26.4% 0.61mg	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	20% 139mg	700mg per day for Men 19-50 years
Potassium	35% 1187mg	19.4% 659mg	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	7.58% 0.83mg	11mg per day for Men 19-50 years
Water	9.6% 356g	9.42% 349g	3700g per day for Men 19-50 years

Nutrient Comparison: Okra VS Boiled Onions per 14 oz

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

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

• 14 ounces of Okra have more Vitamin A, 4.8 times more Vitamin B1, 2.6 times more Vitamin B2, 6.1 times more Vitamin B3, 2.2 times more Vitamin B5, 1.7 times more Vitamin B6, 4 times more Vitamin B9, 4.4 times more Vitamin C and 62.6 times more Vitamin K than Boiled Onions.
• 14 ounces of Boiled Onions have insufficient amounts of Vitamin A, Vitamin B2, Vitamin B3 and Vitamin K
• Both Raw Okra as well as Boiled and Drained Onions have insufficient amounts of Vitamin B12, Vitamin D and Vitamin E in 14 ounces.

Comparing minerals per 14 ounces for Okra vs Boiled Onions:

• 14 ounces of Okra have 3.7 times more Calcium, 1.6 times more Copper, 2.6 times more Iron, 5.2 times more Magnesium, 5.2 times more Manganese, 1.7 times more Phosphorus, 1.8 times more Potassium and 2.8 times more Zinc than Boiled Onions.
• Both Okra and Boiled Onions contain similar levels of Water per 14 ounces.
• 14 ounces of Boiled Onions lack sufficient amounts of Zinc
• Both Raw Okra as well as Boiled and Drained Onions lack sufficient amounts of Selenium in 14 ounces.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Okra have 2.3 times more Fiber and 1.4 times more Protein than Boiled Onions.
• While 14 oz of Boiled and Drained Onions contain 1.4 times more Carbohydrate and 3.2 times more Sugars than Raw Okra.
• Both Raw Okra as well as Boiled and Drained Onions provide inadequate amounts of Energy, Omega 3 and Omega 6 in 14 ounces.