Comparing Nutrients in 1 kilogram Frozen Chopped Broccoli VS Cooked Frozen Okra

Macros Ratio

	Protein	Fat	Carbs
Frozen Chopped Broccoli	34%	8%	58%
Cooked Frozen Okra	19%	6%	75%

Macro Nutrients

	Frozen Chopped Broccoli	Cooked Frozen Okra	Recommended Dietary Allowance
Energy	8.97% 260kcal	10% 290kcal	2900kcal per day for Men 19-50 years
Fat	3% 2.9g	2.47% 2.4g	97g per day for Men 19-50 years
Saturated Fat	1.38% 0.44g	1.97% 0.63g	32g per day for Men 19-50 years
Omega 3	65.6% 1.05g	0.63% 0.01g	1.6g per day for Men 19-50 years
Omega 6	1.82% 0.31g	3.7% 0.63g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	36.8% 47.8g	49.3% 64g	130g per day for Men 19-50 years
Sugars	18.6% 13.5g	39.6% 28.7g	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	11.4% 8.3g	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	% 7.5g	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	79% 30g	55.3% 21g	38g per day for Men 19-50 years
Protein	50% 28g	29% 16.3g	56g per day for Men 19-50 years

Vitamins

	Frozen Chopped Broccoli	Cooked Frozen Okra	Recommended Dietary Allowance
Vitamin A	57.8% 520μg	16.7% 150μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	44% 0.53mg	61% 0.73mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	74% 0.96mg	74% 0.96mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	29.4% 4.7mg	38.5% 6.16mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	56% 2.8mg	41.8% 2.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	100% 1.3mg	28.5% 0.37mg	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	168% 670μg	250% 1000μg	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	627% 564mg	107% 96mg	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	81.3% 12mg	21.3% 3.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	676% 811μg	398% 478μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Chopped Broccoli	Cooked Frozen Okra	Recommended Dietary Allowance
Calcium	56% 560mg	74% 740mg	1000mg per day for Men 19-50 years
Copper	42.2% 0.38mg	84.4% 0.76mg	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	101% 8.1mg	65% 5.2mg	8mg per day for Men 19-50 years
Magnesium	43% 180mg	95% 400mg	420mg per day for Men 19-50 years
Manganese	128% 2.94mg	367% 8.44mg	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	71.4% 500mg	53% 370mg	700mg per day for Men 19-50 years
Potassium	62.4% 2120mg	54% 1840mg	3400mg per day for Men 19-50 years
Selenium	51% 28μg	11% 6μg	55μg per day for Men 19-50 years
Sodium	16% 240mg	2% 30mg	1500mg per day for Men 19-50 years
Zinc	43.6% 4.8mg	44.5% 4.9mg	11mg per day for Men 19-50 years
Water	24.7% 915g	24.6% 911g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Chopped Broccoli VS Cooked Frozen Okra per 1 kg

Compare the macro and micronutrient content in 1 kg of Frozen Chopped Broccoli versus 1 kg of Cooked Frozen Okra to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Frozen Chopped Broccoli vs Cooked Frozen Okra:

• 1 kilogram of Frozen Chopped Broccoli has 3.5 times more Vitamin A, 1.3 times more Vitamin B5, 3.5 times more Vitamin B6, 5.9 times more Vitamin C, 3.8 times more Vitamin E and 1.7 times more Vitamin K than Cooked Frozen Okra.
• While 1 kg of Boiled and Drained Frozen Okra contains 1.4 times more Vitamin B1, 1.3 times more Vitamin B3 and 1.5 times more Vitamin B9 than Frozen Chopped Broccoli, Unprepared.
• Both Frozen Chopped Broccoli and Cooked Frozen Okra provide similar amounts of Vitamin B2 per one kilogram.
• 1 kilogram of Cooked Frozen Okra have insufficient amounts of Vitamin A
• Both Frozen Chopped Broccoli, Unprepared as well as Boiled and Drained Frozen Okra have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Frozen Chopped Broccoli vs Cooked Frozen Okra:

• 1 kilogram of Frozen Chopped Broccoli has 1.6 times more Iron, 1.4 times more Phosphorus and 4.7 times more Selenium than Cooked Frozen Okra.
• While 1 kg of Boiled and Drained Frozen Okra contains 1.3 times more Calcium, 2 times more Copper, 2.2 times more Magnesium and 2.9 times more Manganese than Frozen Chopped Broccoli, Unprepared.
• Both Frozen Chopped Broccoli and Cooked Frozen Okra contain similar levels of Potassium, Zinc and Water per one kilogram.
• 1 kilogram of Cooked Frozen Okra lack sufficient amounts of Selenium

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Frozen Chopped Broccoli has 105 times more Omega 3, 1.4 times more Fiber and 1.7 times more Protein than Cooked Frozen Okra.
• While 1 kg of Boiled and Drained Frozen Okra contains 1.3 times more Carbohydrate and 2.1 times more Sugars than Frozen Chopped Broccoli, Unprepared.
• 1 kilogram of Cooked Frozen Okra provide inadequate amounts of Omega 3
• Both Frozen Chopped Broccoli, Unprepared as well as Boiled and Drained Frozen Okra provide inadequate amounts of Energy and Omega 6 in one kilogram.