Comparing Nutrients in 14 ounces Boiled Onions VS Boiled Okra

Macros Ratio

	Protein	Fat	Carbs
Boiled Onions	11%	4%	85%
Boiled Okra	27%	7%	66%

Macro Nutrients

	Boiled Onions	Boiled Okra	Recommended Dietary Allowance
Energy	6.02% 175kcal	3% 87.3kcal	2900kcal per day for Men 19-50 years
Fat	0.78% 0.75g	0.86% 0.83g	97g per day for Men 19-50 years
Saturated Fat	0.38% 0.12g	0.56% 0.18g	32g per day for Men 19-50 years
Omega 3	0.99% 0.016g	0.25% 0.004g	1.6g per day for Men 19-50 years
Omega 6	1.63% 0.28g	1.05% 0.18g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	31% 40.3g	13.8% 18g	130g per day for Men 19-50 years
Sugars	26% 18.8g	13% 9.53g	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	7.9% 5.7g	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	% 8.7g	NA	g per day for Men 19-50 years
Sucrose	% 4.37g	NA	g per day for Men 19-50 years
Fiber	14.6% 5.56g	26% 9.92g	38g per day for Men 19-50 years
Protein	9.64% 5.4g	13.3% 7.42g	56g per day for Men 19-50 years

Vitamins

	Boiled Onions	Boiled Okra	Recommended Dietary Allowance
Vitamin A	0% 0μg	6.17% 55.6μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	14% 0.17mg	43.7% 0.52mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.02% 0.091mg	16.8% 0.22mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.1% 0.65mg	21.6% 3.46mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.97% 0.45mg	17% 0.85mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	39.4% 0.51mg	57% 0.74mg	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	15% 59.5μg	45.6% 183μg	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	23% 20.6mg	72% 64.7mg	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	0.53% 0.079mg	7.14% 1.07mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.65% 2μg	132% 159μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Onions	Boiled Okra	Recommended Dietary Allowance
Calcium	8.73% 87.3mg	30.6% 306mg	1000mg per day for Men 19-50 years
Copper	29.5% 0.27mg	37.5% 0.34mg	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	12% 0.95mg	14% 1.1mg	8mg per day for Men 19-50 years
Magnesium	10.4% 43.7mg	34% 143mg	420mg per day for Men 19-50 years
Manganese	26.4% 0.61mg	50.7% 1.17mg	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	20% 139mg	18% 127mg	700mg per day for Men 19-50 years
Potassium	19.4% 659mg	15.8% 536mg	3400mg per day for Men 19-50 years
Selenium	4.33% 2.4μg	2.9% 1.6μg	55μg per day for Men 19-50 years
Sodium	0.79% 12mg	1.6% 24mg	1500mg per day for Men 19-50 years
Zinc	7.58% 0.83mg	15.5% 1.7mg	11mg per day for Men 19-50 years
Water	9.42% 349g	9.93% 367g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Onions VS Boiled Okra per 14 oz

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

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

• 14 oz of Boiled and Drained Okra contain 3.1 times more Vitamin B1, 2.4 times more Vitamin B2, 5.3 times more Vitamin B3, 1.9 times more Vitamin B5, 1.4 times more Vitamin B6, 3.1 times more Vitamin B9, 3.1 times more Vitamin C and 80 times more Vitamin K than Boiled and Drained Onions.
• 14 ounces of Boiled Onions have insufficient amounts of Vitamin B2, Vitamin B3 and Vitamin K
• Both Boiled and Drained Onions as well as Boiled and Drained Okra have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin E in 14 ounces.

Comparing minerals per 14 ounces for Boiled Onions vs Boiled Okra:

• 14 ounces of Boiled Onions have 1.2 times more Potassium than Boiled Okra.
• While 14 oz of Boiled and Drained Okra contain 3.5 times more Calcium, 1.3 times more Copper, 3.3 times more Magnesium, 1.9 times more Manganese and 2 times more Zinc than Boiled and Drained Onions.
• Both Boiled Onions and Boiled Okra contain similar levels of Iron, Phosphorus and Water per 14 ounces.
• 14 ounces of Boiled Onions lack sufficient amounts of Zinc
• Both Boiled and Drained Onions as well as Boiled and Drained Okra lack sufficient amounts of Selenium in 14 ounces.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Boiled Onions have 2.3 times more Carbohydrate and 2 times more Sugars than Boiled Okra.
• While 14 oz of Boiled and Drained Okra contain 1.8 times more Fiber and 1.4 times more Protein than Boiled and Drained Onions.
• Both Boiled and Drained Onions as well as Boiled and Drained Okra provide inadequate amounts of Energy, Omega 3 and Omega 6 in 14 ounces.