Nutrient Comparison: Okra VS Tomato Paste per 14 oz
Compare the macro and micronutrient content in 14 oz of Okra versus 14 oz of Tomato Paste to make informed dietary choices. Explore their nutritional differences and benefits.
Lets compare vitamin content per 14 ounces of Okra vs Tomato Paste:
- 14 ounces of Okra have 3.3 times more Vitamin B1, 1.7 times more Vitamin B5, 5 times more Vitamin B9 and 2.7 times more Vitamin K than Tomato Paste.
- While 14 oz of Canned Tomato Paste contain 2.1 times more Vitamin A, 2.6 times more Vitamin B2, 3.1 times more Vitamin B3 and 15.9 times more Vitamin E than Raw Okra.
- Both Okra and Tomato Paste provide similar amounts of Vitamin B6 and Vitamin C per 14 ounces.
- 14 ounces of Okra have insufficient amounts of Vitamin E
- Both Raw Okra as well as Canned Tomato Paste have insufficient amounts of Vitamin B12 and Vitamin D in 14 ounces.
Comparing minerals per 14 ounces for Okra vs Tomato Paste:
- 14 ounces of Okra have 2.3 times more Calcium, 1.4 times more Magnesium, 2.6 times more Manganese and 1.2 times more Water than Tomato Paste.
- While 14 oz of Canned Tomato Paste contain 3.3 times more Copper, 4.8 times more Iron, 1.4 times more Phosphorus, 3.4 times more Potassium, 7.6 times more Selenium and 8.4 times more Sodium than Raw Okra.
- Both Okra and Tomato Paste contain similar levels of Zinc per 14 ounces.
- 14 ounces of Okra lack sufficient amounts of Selenium
Comparison of macro-nutrients per 14 ounces:
- 14 oz of Canned Tomato Paste contain 2.5 times more Energy, 2.5 times more Carbohydrate, 8.2 times more Sugars, 10.3 times more Fructose, 1.3 times more Fiber and 2.2 times more Protein than Raw Okra.
- 14 ounces of Okra provide inadequate amounts of Energy
- Both Raw Okra as well as Canned Tomato Paste provide inadequate amounts of Omega 3 and Omega 6 in 14 ounces.