Comparing Nutrients in 1 kilogram Boiled Okra with Salt VS Oil Roasted Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Boiled Okra with Salt	27%	7%	66%
Oil Roasted Sunflower Seeds	13%	73%	14%

Macro Nutrients

	Boiled Okra with Salt	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	7.6% 220kcal	204% 5920kcal	2900kcal per day for Men 19-50 years
Fat	2.16% 2.1g	529% 513g	97g per day for Men 19-50 years
Saturated Fat	1.4% 0.45g	221% 70.7g	32g per day for Men 19-50 years
Omega 3	0.63% 0.01g	50.6% 0.81g	1.6g per day for Men 19-50 years
Omega 6	2.65% 0.45g	2012% 342g	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	176% 229g	130g per day for Men 19-50 years
Sugars	33% 24g	43% 31g	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	0% 0g	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	% 7.4g	g per day for Men 19-50 years
Sucrose	NA	% 23.7g	g per day for Men 19-50 years
Fiber	65.8% 25g	279% 106g	38g per day for Men 19-50 years
Protein	33.4% 18.7g	358% 201g	56g per day for Men 19-50 years

Vitamins

	Boiled Okra with Salt	Oil Roasted Sunflower Seeds	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	267% 3.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	42.3% 0.55mg	215% 2.8mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	54.4% 8.7mg	258% 41.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	42.6% 2.13mg	1388% 69.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	144% 1.87mg	609% 7.9mg	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	585% 2340μg	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	12.2% 11mg	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	2422% 363mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	333% 400μg	26% 31μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Okra with Salt	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	77% 770mg	87% 870mg	1000mg per day for Men 19-50 years
Copper	94% 0.85mg	2004% 18mg	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	535% 42.8mg	8mg per day for Men 19-50 years
Magnesium	85.7% 360mg	302% 1270mg	420mg per day for Men 19-50 years
Manganese	128% 2.94mg	904% 21mg	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	1627% 11390mg	700mg per day for Men 19-50 years
Potassium	39.7% 1350mg	142% 4830mg	3400mg per day for Men 19-50 years
Selenium	7.27% 4μg	1422% 782μg	55μg per day for Men 19-50 years
Sodium	161% 2410mg	2% 30mg	1500mg per day for Men 19-50 years
Zinc	39% 4.3mg	474% 52mg	11mg per day for Men 19-50 years
Water	25% 926g	0.42% 15.4g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Boiled Okra with Salt vs Oil Roasted Sunflower Seeds:

• Boiled and Drained Okra with Salt has more Vitamin A, 14.8 times more Vitamin C and 12.9 times more Vitamin K than Oil Roasted Sunflower Seed Kernels.
• While Oil Roasted Sunflower Seed Kernels contain 2.4 times more Vitamin B1, 5.1 times more Vitamin B2, 4.7 times more Vitamin B3, 32.6 times more Vitamin B5, 4.2 times more Vitamin B6, 5.1 times more Vitamin B9 and 134.6 times more Vitamin E than Boiled and Drained Okra with Salt.
• Both Boiled and Drained Okra with Salt as well as Oil Roasted Sunflower Seed Kernels have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Boiled Okra with Salt vs Oil Roasted Sunflower Seeds:

• Boiled and Drained Okra with Salt has 80.3 times more Sodium and 60.1 times more Water than Oil Roasted Sunflower Seed Kernels.
• While Oil Roasted Sunflower Seed Kernels contain 21.2 times more Copper, 15.3 times more Iron, 3.5 times more Magnesium, 7.1 times more Manganese, 35.6 times more Phosphorus, 3.6 times more Potassium, 195.5 times more Selenium and 12.1 times more Zinc than Boiled and Drained Okra with Salt.
• Both Boiled and Drained Okra with Salt and Oil Roasted Sunflower Seed Kernels have similar amounts of Calcium per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Oil Roasted Sunflower Seed Kernels contain 26.9 times more Energy, 244.3 times more Fat, 157.1 times more Saturated Fat, 81 times more Omega 3, 760.2 times more Omega 6, 5.1 times more Carbohydrate, 1.3 times more Sugars, 4.2 times more Fiber and 10.7 times more Protein than Boiled and Drained Okra with Salt.
• Both Boiled and Drained Okra with Salt as well as Oil Roasted Sunflower Seed Kernels have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.