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

Macros Ratio

	Protein	Fat	Carbs
Boiled Okra with Salt	27%	7%	66%
Cooked Frozen Onions with Salt	10%	2%	88%

Macro Nutrients

	Boiled Okra with Salt	Cooked Frozen Onions with Salt	Recommended Dietary Allowance
Energy	7.6% 220kcal	8.97% 260kcal	2900kcal per day for Men 19-50 years
Fat	2.16% 2.1g	0.52% 0.5g	97g per day for Men 19-50 years
Saturated Fat	1.4% 0.45g	0.28% 0.09g	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	1.1% 0.19g	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	47% 61g	130g per day for Men 19-50 years
Sugars	33% 24g	40% 29g	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	37% 14g	38g per day for Men 19-50 years
Protein	33.4% 18.7g	12.7% 7.1g	56g per day for Men 19-50 years

Vitamins

	Boiled Okra with Salt	Cooked Frozen Onions with Salt	Recommended Dietary Allowance
Vitamin A	15.6% 140μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	110% 1.32mg	13.3% 0.16mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	42.3% 0.55mg	14% 0.18mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	54.4% 8.7mg	8.25% 1.32mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	42.6% 2.13mg	15.6% 0.78mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	144% 1.87mg	54% 0.7mg	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	32.5% 130μg	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	56.7% 51mg	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	0.67% 0.1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	333% 400μg	2.5% 3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Okra with Salt	Cooked Frozen Onions with Salt	Recommended Dietary Allowance
Calcium	77% 770mg	27% 270mg	1000mg per day for Men 19-50 years
Copper	94% 0.85mg	26.7% 0.24mg	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	42.5% 3.4mg	8mg per day for Men 19-50 years
Magnesium	85.7% 360mg	19% 80mg	420mg per day for Men 19-50 years
Manganese	128% 2.94mg	17.4% 0.4mg	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	2.86% 20mg	700mg per day for Men 19-50 years
Potassium	39.7% 1350mg	29.7% 1010mg	3400mg per day for Men 19-50 years
Selenium	7.27% 4μg	7.27% 4μg	55μg per day for Men 19-50 years
Sodium	161% 2410mg	163% 2440mg	1500mg per day for Men 19-50 years
Zinc	39% 4.3mg	8.2% 0.9mg	11mg per day for Men 19-50 years
Water	25% 926g	25% 922g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Okra with Salt VS Cooked Frozen Onions with Salt per 1 kg

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

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

• 1 kilogram of Boiled Okra with Salt has 8.3 times more Vitamin B1, 3.1 times more Vitamin B2, 6.6 times more Vitamin B3, 2.7 times more Vitamin B5, 2.7 times more Vitamin B6, 3.5 times more Vitamin B9, 3.2 times more Vitamin C and 133.3 times more Vitamin K than Cooked Frozen Onions with Salt.
• 1 kilogram of Cooked Frozen Onions with Salt have insufficient amounts of Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B5 and Vitamin K
• Both Boiled and Drained Okra with Salt as well as Boiled Frozen Onions, drained with Salt have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin E in one kilogram.

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

• 1 kilogram of Boiled Okra with Salt has 2.9 times more Calcium, 3.5 times more Copper, 4.5 times more Magnesium, 7.4 times more Manganese, 16 times more Phosphorus, 1.3 times more Potassium and 4.8 times more Zinc than Cooked Frozen Onions with Salt.
• Both Boiled Okra with Salt and Cooked Frozen Onions with Salt contain similar levels of Iron, Sodium and Water per one kilogram.
• 1 kilogram of Cooked Frozen Onions with Salt lack sufficient amounts of Magnesium, Manganese, Phosphorus and Zinc
• Both Boiled and Drained Okra with Salt as well as Boiled Frozen Onions, drained with Salt lack sufficient amounts of Selenium in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Boiled Okra with Salt has 1.8 times more Fiber and 2.6 times more Protein than Cooked Frozen Onions with Salt.
• While 1 kg of Boiled Frozen Onions, drained with Salt contains 1.4 times more Carbohydrate than Boiled and Drained Okra with Salt.
• Both Boiled Okra with Salt and Cooked Frozen Onions with Salt offer comparable quantities of Sugars per one kilogram.
• 1 kilogram of Cooked Frozen Onions with Salt provide inadequate amounts of Protein
• Both Boiled and Drained Okra with Salt as well as Boiled Frozen Onions, drained with Salt provide inadequate amounts of Energy, Omega 3 and Omega 6 in one kilogram.