Comparing Nutrients in 1 kilogram Boiled Okra VS Boiled Red Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Boiled Okra	27%	7%	66%
Boiled Red Kidney Beans	27%	3%	70%

Macro Nutrients

	Boiled Okra	Boiled Red Kidney Beans	Recommended Dietary Allowance
Energy	7.6% 220kcal	43.8% 1270kcal	2900kcal per day for Men 19-50 years
Fat	2.16% 2.1g	5.15% 5g	97g per day for Men 19-50 years
Saturated Fat	1.4% 0.45g	2.25% 0.72g	32g per day for Men 19-50 years
Omega 3	0.63% 0.01g	105% 1.68g	1.6g per day for Men 19-50 years
Omega 6	2.65% 0.45g	6.3% 1.07g	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	175% 228g	130g per day for Men 19-50 years
Sugars	33% 24g	4.4% 3.2g	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	195% 74g	38g per day for Men 19-50 years
Protein	33.4% 18.7g	155% 86.7g	56g per day for Men 19-50 years

Vitamins

	Boiled Okra	Boiled Red Kidney Beans	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	133% 1.6mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	42.3% 0.55mg	44.6% 0.58mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	54.4% 8.7mg	36% 5.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	42.6% 2.13mg	44% 2.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	144% 1.87mg	92% 1.2mg	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	325% 1300μg	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	13.3% 12mg	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	2% 0.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	333% 400μg	70% 84μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Okra	Boiled Red Kidney Beans	Recommended Dietary Allowance
Calcium	77% 770mg	28% 280mg	1000mg per day for Men 19-50 years
Copper	94% 0.85mg	269% 2.42mg	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	368% 29.4mg	8mg per day for Men 19-50 years
Magnesium	85.7% 360mg	107% 450mg	420mg per day for Men 19-50 years
Manganese	128% 2.94mg	207% 4.77mg	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	203% 1420mg	700mg per day for Men 19-50 years
Potassium	39.7% 1350mg	119% 4030mg	3400mg per day for Men 19-50 years
Selenium	7.27% 4μg	22% 12μg	55μg per day for Men 19-50 years
Sodium	4% 60mg	1.33% 20mg	1500mg per day for Men 19-50 years
Zinc	39% 4.3mg	97% 10.7mg	11mg per day for Men 19-50 years
Water	25% 926g	18% 669g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Okra VS Boiled Red Kidney Beans per 1 kg

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

Lets compare vitamin content per 1 kilogram of Boiled Okra vs Boiled Red Kidney Beans:

• 1 kilogram of Boiled Okra has 1.5 times more Vitamin B3, 1.6 times more Vitamin B6, 13.6 times more Vitamin C and 4.8 times more Vitamin K than Boiled Red Kidney Beans.
• While 1 kg of Boiled Red Kidney Beans contains 2.8 times more Vitamin B9 than Boiled and Drained Okra.
• Both Boiled Okra and Boiled Red Kidney Beans provide similar amounts of Vitamin B1, Vitamin B2 and Vitamin B5 per one kilogram.
• 1 kilogram of Boiled Red Kidney Beans have insufficient amounts of Vitamin C
• Both Boiled and Drained Okra as well as Boiled Red Kidney Beans have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin E in one kilogram.

Comparing minerals per 1 kilogram for Boiled Okra vs Boiled Red Kidney Beans:

• 1 kilogram of Boiled Okra has 2.8 times more Calcium and 1.4 times more Water than Boiled Red Kidney Beans.
• While 1 kg of Boiled Red Kidney Beans contains 2.8 times more Copper, 10.5 times more Iron, 1.6 times more Manganese, 4.4 times more Phosphorus, 3 times more Potassium, 3 times more Selenium and 2.5 times more Zinc than Boiled and Drained Okra.
• Both Boiled Okra and Boiled Red Kidney Beans contain similar levels of Magnesium per one kilogram.
• 1 kilogram of Boiled Okra lack sufficient amounts of Selenium

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Boiled Okra has 7.5 times more Sugars than Boiled Red Kidney Beans.
• While 1 kg of Boiled Red Kidney Beans contains 5.8 times more Energy, 168 times more Omega 3, 5.1 times more Carbohydrate, 3 times more Fiber and 4.6 times more Protein than Boiled and Drained Okra.
• 1 kilogram of Boiled Okra provide inadequate amounts of Energy and Omega 3
• Both Boiled and Drained Okra as well as Boiled Red Kidney Beans provide inadequate amounts of Omega 6 in one kilogram.