Comparing Nutrients in 1 kilogram Canned Carrots with Liquids and Salt VS Cooked Frozen Okra with Salt

Macros Ratio

	Protein	Fat	Carbs
Canned Carrots with Liquids and Salt	9%	5%	86%
Cooked Frozen Okra with Salt	19%	6%	75%

Macro Nutrients

	Canned Carrots with Liquids and Salt	Cooked Frozen Okra with Salt	Recommended Dietary Allowance
Energy	7.93% 230kcal	10% 290kcal	2900kcal per day for Men 19-50 years
Fat	1.44% 1.4g	2.47% 2.4g	97g per day for Men 19-50 years
Saturated Fat	0.78% 0.25g	1.97% 0.63g	32g per day for Men 19-50 years
Omega 3	5% 0.08g	0.63% 0.01g	1.6g per day for Men 19-50 years
Omega 6	3.3% 0.56g	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	41.3% 53.7g	49.3% 64g	130g per day for Men 19-50 years
Sugars	34% 24.6g	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	NA	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	47.4% 18g	55.3% 21g	38g per day for Men 19-50 years
Protein	10.4% 5.8g	29% 16.3g	56g per day for Men 19-50 years

Vitamins

	Canned Carrots with Liquids and Salt	Cooked Frozen Okra with Salt	Recommended Dietary Allowance
Vitamin A	681% 6130μg	16.7% 150μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	16% 0.19mg	61% 0.73mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	20.8% 0.27mg	74% 0.96mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	26.3% 4.2mg	38.5% 6.16mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	27.8% 1.4mg	41.8% 2.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	86% 1.12mg	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	20% 80μg	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	22.2% 20mg	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	48.7% 7.3mg	21.3% 3.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	81.7% 98μg	398% 478μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Carrots with Liquids and Salt	Cooked Frozen Okra with Salt	Recommended Dietary Allowance
Calcium	31% 310mg	74% 740mg	1000mg per day for Men 19-50 years
Copper	114% 1.03mg	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	65% 5.2mg	65% 5.2mg	8mg per day for Men 19-50 years
Magnesium	21.4% 90mg	95% 400mg	420mg per day for Men 19-50 years
Manganese	196% 4.5mg	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	28.6% 200mg	53% 370mg	700mg per day for Men 19-50 years
Potassium	51% 1730mg	54% 1840mg	3400mg per day for Men 19-50 years
Selenium	7.27% 4μg	11% 6μg	55μg per day for Men 19-50 years
Sodium	160% 2400mg	159% 2390mg	1500mg per day for Men 19-50 years
Zinc	26.4% 2.9mg	44.5% 4.9mg	11mg per day for Men 19-50 years
Water	25% 930g	24.6% 911g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Carrots with Liquids and Salt VS Cooked Frozen Okra with Salt per 1 kg

Compare the macro and micronutrient content in 1 kg of Canned Carrots with Liquids and Salt versus 1 kg of Cooked Frozen Okra with Salt to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Canned Carrots with Liquids and Salt vs Cooked Frozen Okra with Salt:

• 1 kilogram of Canned Carrots with Liquids and Salt has 40.9 times more Vitamin A, 3 times more Vitamin B6 and 2.3 times more Vitamin E than Cooked Frozen Okra with Salt.
• While 1 kg of Boiled Frozen Okra, drained with Salt contains 3.8 times more Vitamin B1, 3.6 times more Vitamin B2, 1.5 times more Vitamin B3, 1.5 times more Vitamin B5, 12.5 times more Vitamin B9, 4.8 times more Vitamin C and 4.9 times more Vitamin K than Canned Carrots Solids and Liquids with Salt.
• 1 kilogram of Canned Carrots with Liquids and Salt have insufficient amounts of Vitamin B1
• 1 kilogram of Cooked Frozen Okra with Salt have insufficient amounts of Vitamin A
• Both Canned Carrots Solids and Liquids with Salt as well as Boiled Frozen Okra, drained with Salt have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Canned Carrots with Liquids and Salt vs Cooked Frozen Okra with Salt:

• 1 kilogram of Canned Carrots with Liquids and Salt has 1.4 times more Copper than Cooked Frozen Okra with Salt.
• While 1 kg of Boiled Frozen Okra, drained with Salt contains 2.4 times more Calcium, 4.4 times more Magnesium, 1.9 times more Manganese, 1.9 times more Phosphorus and 1.7 times more Zinc than Canned Carrots Solids and Liquids with Salt.
• Both Canned Carrots with Liquids and Salt and Cooked Frozen Okra with Salt contain similar levels of Iron, Potassium, Sodium and Water per one kilogram.
• Both Canned Carrots Solids and Liquids with Salt as well as Boiled Frozen Okra, drained with Salt lack sufficient amounts of Selenium in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kg of Boiled Frozen Okra, drained with Salt contains 2.8 times more Protein than Canned Carrots Solids and Liquids with Salt.
• Both Canned Carrots with Liquids and Salt and Cooked Frozen Okra with Salt offer comparable quantities of Carbohydrate, Sugars and Fiber per one kilogram.
• 1 kilogram of Canned Carrots with Liquids and Salt provide inadequate amounts of Protein
• Both Canned Carrots Solids and Liquids with Salt as well as Boiled Frozen Okra, drained with Salt provide inadequate amounts of Energy, Omega 3 and Omega 6 in one kilogram.