Comparing Nutrients in 1 kilogram Cooked Frozen Carrots VS Boiled Okra

Macros Ratio

	Protein	Fat	Carbs
Cooked Frozen Carrots	6%	16%	78%
Boiled Okra	27%	7%	66%

Macro Nutrients

	Cooked Frozen Carrots	Boiled Okra	Recommended Dietary Allowance
Energy	12.8% 370kcal	7.6% 220kcal	2900kcal per day for Men 19-50 years
Fat	7% 6.8g	2.16% 2.1g	97g per day for Men 19-50 years
Saturated Fat	3.75% 1.2g	1.4% 0.45g	32g per day for Men 19-50 years
Omega 3	27.5% 0.44g	0.63% 0.01g	1.6g per day for Men 19-50 years
Omega 6	17% 2.9g	2.65% 0.45g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	59.5% 77.3g	34.7% 45g	130g per day for Men 19-50 years
Sugars	56.3% 40.8g	33% 24g	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	3.86% 2.8g	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	% 3.6g	NA	g per day for Men 19-50 years
Sucrose	% 34.4g	NA	g per day for Men 19-50 years
Fiber	87% 33g	65.8% 25g	38g per day for Men 19-50 years
Protein	10.4% 5.8g	33.4% 18.7g	56g per day for Men 19-50 years

Vitamins

	Cooked Frozen Carrots	Boiled Okra	Recommended Dietary Allowance
Vitamin A	940% 8460μg	15.6% 140μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	25% 0.3mg	110% 1.32mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	28.5% 0.37mg	42.3% 0.55mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	26% 4.16mg	54.4% 8.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	34.8% 1.74mg	42.6% 2.13mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	64.6% 0.84mg	144% 1.87mg	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	27.5% 110μg	115% 460μg	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	25.6% 23mg	181% 163mg	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	67.3% 10mg	18% 2.7mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	113% 136μg	333% 400μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Frozen Carrots	Boiled Okra	Recommended Dietary Allowance
Calcium	35% 350mg	77% 770mg	1000mg per day for Men 19-50 years
Copper	91% 0.82mg	94% 0.85mg	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	66.3% 5.3mg	35% 2.8mg	8mg per day for Men 19-50 years
Magnesium	26% 110mg	85.7% 360mg	420mg per day for Men 19-50 years
Manganese	72.6% 1.67mg	128% 2.94mg	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	44.3% 310mg	45.7% 320mg	700mg per day for Men 19-50 years
Potassium	56.5% 1920mg	39.7% 1350mg	3400mg per day for Men 19-50 years
Selenium	11% 6μg	7.27% 4μg	55μg per day for Men 19-50 years
Sodium	39.3% 590mg	4% 60mg	1500mg per day for Men 19-50 years
Zinc	32% 3.5mg	39% 4.3mg	11mg per day for Men 19-50 years
Water	24.4% 903g	25% 926g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Frozen Carrots VS Boiled Okra per 1 kg

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

Lets compare vitamin content per 1 kilogram of Cooked Frozen Carrots vs Boiled Okra:

• 1 kilogram of Cooked Frozen Carrots has 60.4 times more Vitamin A and 3.7 times more Vitamin E than Boiled Okra.
• While 1 kg of Boiled and Drained Okra contains 4.4 times more Vitamin B1, 1.5 times more Vitamin B2, 2.1 times more Vitamin B3, 2.2 times more Vitamin B6, 4.2 times more Vitamin B9, 7.1 times more Vitamin C and 2.9 times more Vitamin K than Boiled and Drained Frozen Carrots.
• Both Cooked Frozen Carrots and Boiled Okra provide similar amounts of Vitamin B5 per one kilogram.
• 1 kilogram of Boiled Okra have insufficient amounts of Vitamin A and Vitamin E
• Both Boiled and Drained Frozen Carrots as well as Boiled and Drained Okra have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Cooked Frozen Carrots vs Boiled Okra:

• 1 kilogram of Cooked Frozen Carrots has 1.9 times more Iron, 1.4 times more Potassium and 9.8 times more Sodium than Boiled Okra.
• While 1 kg of Boiled and Drained Okra contains 2.2 times more Calcium, 3.3 times more Magnesium and 1.8 times more Manganese than Boiled and Drained Frozen Carrots.
• Both Cooked Frozen Carrots and Boiled Okra contain similar levels of Copper, Phosphorus, Zinc and Water per one kilogram.
• Both Boiled and Drained Frozen Carrots as well as Boiled and Drained Okra lack sufficient amounts of Selenium in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Cooked Frozen Carrots has 44 times more Omega 3, 1.7 times more Carbohydrate, 1.7 times more Sugars and 1.3 times more Fiber than Boiled Okra.
• While 1 kg of Boiled and Drained Okra contains 3.2 times more Protein than Boiled and Drained Frozen Carrots.
• 1 kilogram of Cooked Frozen Carrots provide inadequate amounts of Protein
• 1 kilogram of Boiled Okra provide inadequate amounts of Omega 3
• Both Boiled and Drained Frozen Carrots as well as Boiled and Drained Okra provide inadequate amounts of Energy and Omega 6 in one kilogram.