Comparing Nutrients in 1 kilogram Boiled Okra VS Frozen Chopped Broccoli

Macros Ratio

	Protein	Fat	Carbs
Boiled Okra	27%	7%	66%
Frozen Chopped Broccoli	34%	8%	58%

Macro Nutrients

	Boiled Okra	Frozen Chopped Broccoli	Recommended Dietary Allowance
Energy	7.6% 220kcal	8.97% 260kcal	2900kcal per day for Men 19-50 years
Fat	2.16% 2.1g	3% 2.9g	97g per day for Men 19-50 years
Saturated Fat	1.4% 0.45g	1.38% 0.44g	32g per day for Men 19-50 years
Omega 3	0.63% 0.01g	65.6% 1.05g	1.6g per day for Men 19-50 years
Omega 6	2.65% 0.45g	1.82% 0.31g	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	36.8% 47.8g	130g per day for Men 19-50 years
Sugars	33% 24g	18.6% 13.5g	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	11.4% 8.3g	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	% 7.5g	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	50% 28g	56g per day for Men 19-50 years

Vitamins

	Boiled Okra	Frozen Chopped Broccoli	Recommended Dietary Allowance
Vitamin A	15.6% 140μg	57.8% 520μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	110% 1.32mg	44% 0.53mg	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	29.4% 4.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	42.6% 2.13mg	56% 2.8mg	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	168% 670μg	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	627% 564mg	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	81.3% 12mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	333% 400μg	676% 811μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Okra	Frozen Chopped Broccoli	Recommended Dietary Allowance
Calcium	77% 770mg	56% 560mg	1000mg per day for Men 19-50 years
Copper	94% 0.85mg	42.2% 0.38mg	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	101% 8.1mg	8mg per day for Men 19-50 years
Magnesium	85.7% 360mg	43% 180mg	420mg per day for Men 19-50 years
Manganese	128% 2.94mg	128% 2.94mg	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	71.4% 500mg	700mg per day for Men 19-50 years
Potassium	39.7% 1350mg	62.4% 2120mg	3400mg per day for Men 19-50 years
Selenium	7.27% 4μg	51% 28μg	55μg per day for Men 19-50 years
Sodium	4% 60mg	16% 240mg	1500mg per day for Men 19-50 years
Zinc	39% 4.3mg	43.6% 4.8mg	11mg per day for Men 19-50 years
Water	25% 926g	24.7% 915g	3700g per day for Men 19-50 years

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

• Boiled and Drained Okra has 2.5 times more Vitamin B1, 1.9 times more Vitamin B3 and 1.4 times more Vitamin B6 than Frozen Chopped Broccoli, Unprepared.
• While Frozen Chopped Broccoli, Unprepared contains 3.7 times more Vitamin A, 1.7 times more Vitamin B2, 1.3 times more Vitamin B5, 1.5 times more Vitamin B9, 3.5 times more Vitamin C, 4.5 times more Vitamin E and 2 times more Vitamin K than Boiled and Drained Okra.
• Both Boiled and Drained Okra as well as Frozen Chopped Broccoli, Unprepared have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

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

• Boiled and Drained Okra has 1.4 times more Calcium, 2.2 times more Copper and 2 times more Magnesium than Frozen Chopped Broccoli, Unprepared.
• While Frozen Chopped Broccoli, Unprepared contains 2.9 times more Iron, 1.6 times more Phosphorus, 1.6 times more Potassium, 7 times more Selenium and 4 times more Sodium than Boiled and Drained Okra.
• Both Boiled and Drained Okra and Frozen Chopped Broccoli, Unprepared have similar amounts of Manganese, Zinc and Water per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Boiled and Drained Okra has 1.8 times more Sugars than Frozen Chopped Broccoli, Unprepared.
• While Frozen Chopped Broccoli, Unprepared contains 105 times more Omega 3 and 1.5 times more Protein than Boiled and Drained Okra.
• Both Boiled and Drained Okra and Frozen Chopped Broccoli, Unprepared have similar amounts of Carbohydrate and Fiber per 1 kg.
• Both Boiled and Drained Okra as well as Frozen Chopped Broccoli, Unprepared have insufficient amounts of Energy, Fat, Omega 6, Cholesterol, Glucose and Sucrose in 1 kg.