Nutrient Comparison: Okra VS Tomato Puree per 14 oz
Compare the macro and micronutrient content in 14 oz of Okra versus 14 oz of Tomato Puree to make informed dietary choices. Explore their nutritional differences and benefits.
Lets compare vitamin content per 14 ounces of Okra vs Tomato Puree:
- 14 ounces of Okra have 1.4 times more Vitamin A, 8 times more Vitamin B1, 1.7 times more Vitamin B6, 5.5 times more Vitamin B9, 2.2 times more Vitamin C and 9.2 times more Vitamin K than Tomato Puree.
- While 14 oz of Canned Tomato Puree contain 1.3 times more Vitamin B2, 1.5 times more Vitamin B3, 1.8 times more Vitamin B5 and 7.3 times more Vitamin E than Raw Okra.
- 14 ounces of Okra have insufficient amounts of Vitamin E
- Both Raw Okra as well as Canned Tomato Puree have insufficient amounts of Vitamin B12 and Vitamin D in 14 ounces.
Comparing minerals per 14 ounces for Okra vs Tomato Puree:
- 14 ounces of Okra have 4.6 times more Calcium, 2.5 times more Magnesium, 4.7 times more Manganese, 1.5 times more Phosphorus and 1.6 times more Zinc than Tomato Puree.
- While 14 oz of Canned Tomato Puree contain 2.6 times more Copper, 2.9 times more Iron and 1.5 times more Potassium than Raw Okra.
- Both Okra and Tomato Puree contain similar levels of Water per 14 ounces.
- 14 ounces of Tomato Puree lack sufficient amounts of Calcium
- Both Raw Okra as well as Canned Tomato Puree lack sufficient amounts of Selenium in 14 ounces.
Comparison of macro-nutrients per 14 ounces:
- 14 ounces of Okra have 1.7 times more Fiber than Tomato Puree.
- While 14 oz of Canned Tomato Puree contain 3.3 times more Sugars and 4.2 times more Fructose than Raw Okra.
- Both Okra and Tomato Puree offer comparable quantities of Carbohydrate and Protein per 14 ounces.
- Both Raw Okra as well as Canned Tomato Puree provide inadequate amounts of Energy, Omega 3 and Omega 6 in 14 ounces.