Comparing Nutrients in 1 kilogram Boiled Okra VS Cooked Chopped Frozen Broccoli

Macros Ratio

	Protein	Fat	Carbs
Boiled Okra	27%	7%	66%
Cooked Chopped Frozen Broccoli	36%	3%	61%

Macro Nutrients

	Boiled Okra	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Energy	7.6% 220kcal	9.66% 280kcal	2900kcal per day for Men 19-50 years
Fat	2.16% 2.1g	1.24% 1.2g	97g per day for Men 19-50 years
Saturated Fat	1.4% 0.45g	0.56% 0.18g	32g per day for Men 19-50 years
Omega 3	0.63% 0.01g	26.3% 0.42g	1.6g per day for Men 19-50 years
Omega 6	2.65% 0.45g	0.76% 0.13g	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	41% 53.5g	130g per day for Men 19-50 years
Sugars	33% 24g	20.3% 14.7g	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	79% 30g	38g per day for Men 19-50 years
Protein	33.4% 18.7g	55.4% 31g	56g per day for Men 19-50 years

Vitamins

	Boiled Okra	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Vitamin A	15.6% 140μg	56.7% 510μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	110% 1.32mg	46% 0.55mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	42.3% 0.55mg	62.3% 0.81mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	54.4% 8.7mg	28.6% 4.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	42.6% 2.13mg	55% 2.74mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	144% 1.87mg	100% 1.3mg	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	140% 560μg	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	446% 401mg	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	88% 13mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	333% 400μg	734% 881μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Okra	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Calcium	77% 770mg	33% 330mg	1000mg per day for Men 19-50 years
Copper	94% 0.85mg	37.8% 0.34mg	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	76.3% 6.1mg	8mg per day for Men 19-50 years
Magnesium	85.7% 360mg	31% 130mg	420mg per day for Men 19-50 years
Manganese	128% 2.94mg	97% 2.23mg	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	70% 490mg	700mg per day for Men 19-50 years
Potassium	39.7% 1350mg	41.8% 1420mg	3400mg per day for Men 19-50 years
Selenium	7.27% 4μg	12.7% 7μg	55μg per day for Men 19-50 years
Sodium	4% 60mg	7.33% 110mg	1500mg per day for Men 19-50 years
Zinc	39% 4.3mg	25.5% 2.8mg	11mg per day for Men 19-50 years
Water	25% 926g	24.5% 907g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Okra VS Cooked Chopped Frozen Broccoli per 1 kg

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

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

• 1 kilogram of Boiled Okra has 2.4 times more Vitamin B1, 1.9 times more Vitamin B3 and 1.4 times more Vitamin B6 than Cooked Chopped Frozen Broccoli.
• While 1 kg of Boiled Chopped Frozen Broccoli contains 3.6 times more Vitamin A, 1.5 times more Vitamin B2, 1.3 times more Vitamin B5, 2.5 times more Vitamin C, 4.9 times more Vitamin E and 2.2 times more Vitamin K than Boiled and Drained Okra.
• Both Boiled Okra and Cooked Chopped Frozen Broccoli provide similar amounts of Vitamin B9 per one kilogram.
• 1 kilogram of Boiled Okra have insufficient amounts of Vitamin A and Vitamin E
• Both Boiled and Drained Okra as well as Boiled Chopped Frozen Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

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

• 1 kilogram of Boiled Okra has 2.3 times more Calcium, 2.5 times more Copper, 2.8 times more Magnesium, 1.3 times more Manganese and 1.5 times more Zinc than Cooked Chopped Frozen Broccoli.
• While 1 kg of Boiled Chopped Frozen Broccoli contains 2.2 times more Iron and 1.5 times more Phosphorus than Boiled and Drained Okra.
• Both Boiled Okra and Cooked Chopped Frozen Broccoli contain similar levels of Potassium and Water per one kilogram.
• Both Boiled and Drained Okra as well as Boiled Chopped Frozen Broccoli lack sufficient amounts of Selenium in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Boiled Okra has 1.6 times more Sugars than Cooked Chopped Frozen Broccoli.
• While 1 kg of Boiled Chopped Frozen Broccoli contains 42 times more Omega 3 and 1.7 times more Protein than Boiled and Drained Okra.
• Both Boiled Okra and Cooked Chopped Frozen Broccoli offer comparable quantities of Carbohydrate and Fiber per one kilogram.
• 1 kilogram of Boiled Okra provide inadequate amounts of Omega 3
• Both Boiled and Drained Okra as well as Boiled Chopped Frozen Broccoli provide inadequate amounts of Energy and Omega 6 in one kilogram.