Comparing Nutrients in 1 kilogram Boiled Okra VS Frozen Broccoli Spears

Macros Ratio

	Protein	Fat	Carbs
Boiled Okra	27%	7%	66%
Frozen Broccoli Spears	33%	8%	59%

Macro Nutrients

	Boiled Okra	Frozen Broccoli Spears	Recommended Dietary Allowance
Energy	7.6% 220kcal	10% 290kcal	2900kcal per day for Men 19-50 years
Fat	2.16% 2.1g	3.5% 3.4g	97g per day for Men 19-50 years
Saturated Fat	1.4% 0.45g	1.63% 0.52g	32g per day for Men 19-50 years
Omega 3	0.63% 0.01g	78% 1.25g	1.6g per day for Men 19-50 years
Omega 6	2.65% 0.45g	2.18% 0.37g	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	54.6% 30.6g	56g per day for Men 19-50 years

Vitamins

	Boiled Okra	Frozen Broccoli Spears	Recommended Dietary Allowance
Vitamin A	15.6% 140μg	63.3% 570μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	110% 1.32mg	60% 0.72mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	42.3% 0.55mg	87.7% 1.14mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	54.4% 8.7mg	29% 4.62mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	42.6% 2.13mg	48.4% 2.42mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	144% 1.87mg	135% 1.75mg	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	235% 940μg	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	759% 683mg	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	90% 13.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	333% 400μg	845% 1014μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Okra	Frozen Broccoli Spears	Recommended Dietary Allowance
Calcium	77% 770mg	41% 410mg	1000mg per day for Men 19-50 years
Copper	94% 0.85mg	40% 0.36mg	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	90% 7.2mg	8mg per day for Men 19-50 years
Magnesium	85.7% 360mg	38% 160mg	420mg per day for Men 19-50 years
Manganese	128% 2.94mg	111% 2.56mg	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	84.3% 590mg	700mg per day for Men 19-50 years
Potassium	39.7% 1350mg	73.5% 2500mg	3400mg per day for Men 19-50 years
Selenium	7.27% 4μg	34.5% 19μg	55μg per day for Men 19-50 years
Sodium	4% 60mg	11.3% 170mg	1500mg per day for Men 19-50 years
Zinc	39% 4.3mg	31% 3.4mg	11mg per day for Men 19-50 years
Water	25% 926g	24.5% 906g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Okra VS Frozen Broccoli Spears per 1 kg

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

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

• 1 kilogram of Boiled Okra has 1.8 times more Vitamin B1 and 1.9 times more Vitamin B3 than Frozen Broccoli Spears.
• While 1 kg of Frozen Broccoli Spears contains 4.1 times more Vitamin A, 2.1 times more Vitamin B2, 2 times more Vitamin B9, 4.2 times more Vitamin C, 5 times more Vitamin E and 2.5 times more Vitamin K than Boiled and Drained Okra.
• Both Boiled Okra and Frozen Broccoli Spears provide similar amounts of Vitamin B5 and Vitamin B6 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 Frozen Broccoli Spears have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

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

• 1 kilogram of Boiled Okra has 1.9 times more Calcium, 2.4 times more Copper, 2.3 times more Magnesium and 1.3 times more Zinc than Frozen Broccoli Spears.
• While 1 kg of Frozen Broccoli Spears contains 2.6 times more Iron, 1.8 times more Phosphorus, 1.9 times more Potassium and 4.8 times more Selenium than Boiled and Drained Okra.
• Both Boiled Okra and Frozen Broccoli Spears contain similar levels of Manganese and Water 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 1.6 times more Sugars than Frozen Broccoli Spears.
• While 1 kg of Frozen Broccoli Spears contains 125 times more Omega 3 and 1.6 times more Protein than Boiled and Drained Okra.
• Both Boiled Okra and Frozen Broccoli Spears 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 Frozen Broccoli Spears provide inadequate amounts of Energy and Omega 6 in one kilogram.