Comparing Nutrients in 1 kilogram Boiled Okra with Salt VS Cooked Frozen Okra with Salt

Macros Ratio

	Protein	Fat	Carbs
Boiled Okra with Salt	27%	7%	66%
Cooked Frozen Okra with Salt	19%	6%	75%

Macro Nutrients

	Boiled Okra with Salt	Cooked Frozen Okra with Salt	Recommended Dietary Allowance
Energy	7.6% 220kcal	10% 290kcal	2900kcal per day for Men 19-50 years
Fat	2.16% 2.1g	2.47% 2.4g	97g per day for Men 19-50 years
Saturated Fat	1.4% 0.45g	1.97% 0.63g	32g per day for Men 19-50 years
Omega 3	0.63% 0.01g	0.63% 0.01g	1.6g per day for Men 19-50 years
Omega 6	2.65% 0.45g	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	34.7% 45g	49.3% 64g	130g per day for Men 19-50 years
Sugars	33% 24g	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	65.8% 25g	55.3% 21g	38g per day for Men 19-50 years
Protein	33.4% 18.7g	29% 16.3g	56g per day for Men 19-50 years

Vitamins

	Boiled Okra with Salt	Cooked Frozen Okra with Salt	Recommended Dietary Allowance
Vitamin A	15.6% 140μg	16.7% 150μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	110% 1.32mg	61% 0.73mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	42.3% 0.55mg	74% 0.96mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	54.4% 8.7mg	38.5% 6.16mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	42.6% 2.13mg	41.8% 2.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	144% 1.87mg	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	115% 460μg	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	181% 163mg	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	18% 2.7mg	21.3% 3.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	333% 400μg	398% 478μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Okra with Salt	Cooked Frozen Okra with Salt	Recommended Dietary Allowance
Calcium	77% 770mg	74% 740mg	1000mg per day for Men 19-50 years
Copper	94% 0.85mg	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	35% 2.8mg	65% 5.2mg	8mg per day for Men 19-50 years
Magnesium	85.7% 360mg	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	45.7% 320mg	53% 370mg	700mg per day for Men 19-50 years
Potassium	39.7% 1350mg	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	161% 2410mg	159% 2390mg	1500mg per day for Men 19-50 years
Zinc	39% 4.3mg	44.5% 4.9mg	11mg per day for Men 19-50 years
Water	25% 926g	24.6% 911g	3700g per day for Men 19-50 years

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

• Boiled and Drained Okra with Salt has 1.8 times more Vitamin B1, 1.4 times more Vitamin B3, 5.1 times more Vitamin B6 and 1.7 times more Vitamin C than Boiled Frozen Okra, drained with Salt.
• While Boiled Frozen Okra, drained with Salt contains 1.7 times more Vitamin B2 and 2.2 times more Vitamin B9 than Boiled and Drained Okra with Salt.
• Both Boiled and Drained Okra with Salt and Boiled Frozen Okra, drained with Salt have similar amounts of Vitamin A, Vitamin B5, Vitamin E and Vitamin K per 1 kg.
• Both Boiled and Drained Okra with Salt as well as Boiled Frozen Okra, drained with Salt have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

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

• Boiled Frozen Okra, drained with Salt contains 1.9 times more Iron, 2.9 times more Manganese, 1.4 times more Potassium and 1.5 times more Selenium than Boiled and Drained Okra with Salt.
• Both Boiled and Drained Okra with Salt and Boiled Frozen Okra, drained with Salt have similar amounts of Calcium, Copper, Magnesium, Phosphorus, Sodium, Zinc and Water per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Boiled Frozen Okra, drained with Salt contains 1.3 times more Energy and 1.4 times more Carbohydrate than Boiled and Drained Okra with Salt.
• Both Boiled and Drained Okra with Salt and Boiled Frozen Okra, drained with Salt have similar amounts of Sugars, Fiber and Protein per 1 kg.
• Both Boiled and Drained Okra with Salt as well as Boiled Frozen Okra, drained with Salt have insufficient amounts of Fat, Omega 3, Omega 6, Cholesterol, Glucose and Sucrose in 1 kg.