Comparing Nutrients in 1 kilogram Boiled Okra VS Carrots

Macros Ratio

	Protein	Fat	Carbs
Boiled Okra	27%	7%	66%
Carrots	8%	5%	87%

Macro Nutrients

	Boiled Okra	Carrots	Recommended Dietary Allowance
Energy	7.6% 220kcal	14% 410kcal	2900kcal per day for Men 19-50 years
Fat	2.16% 2.1g	2.47% 2.4g	97g per day for Men 19-50 years
Saturated Fat	1.4% 0.45g	1% 0.32g	32g per day for Men 19-50 years
Omega 3	0.63% 0.01g	1.25% 0.02g	1.6g per day for Men 19-50 years
Omega 6	2.65% 0.45g	5.9% 1g	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	73.7% 96g	130g per day for Men 19-50 years
Sugars	33% 24g	65.4% 47.4g	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	7.6% 5.5g	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	% 5.9g	g per day for Men 19-50 years
Sucrose	NA	% 36g	g per day for Men 19-50 years
Fiber	65.8% 25g	73.7% 28g	38g per day for Men 19-50 years
Protein	33.4% 18.7g	16.6% 9.3g	56g per day for Men 19-50 years

Vitamins

	Boiled Okra	Carrots	Recommended Dietary Allowance
Vitamin A	15.6% 140μg	928% 8350μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	110% 1.32mg	55% 0.66mg	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	61.4% 9.83mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	42.6% 2.13mg	54.6% 2.73mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	144% 1.87mg	106% 1.38mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	74% 22μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	115% 460μg	47.5% 190μg	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	65.6% 59mg	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	44% 6.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	333% 400μg	110% 132μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Okra	Carrots	Recommended Dietary Allowance
Calcium	77% 770mg	33% 330mg	1000mg per day for Men 19-50 years
Copper	94% 0.85mg	50% 0.45mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.8% 32μg	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	37.5% 3mg	8mg per day for Men 19-50 years
Magnesium	85.7% 360mg	28.6% 120mg	420mg per day for Men 19-50 years
Manganese	128% 2.94mg	62% 1.43mg	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	50% 350mg	700mg per day for Men 19-50 years
Potassium	39.7% 1350mg	94% 3200mg	3400mg per day for Men 19-50 years
Selenium	7.27% 4μg	1.8% 1μg	55μg per day for Men 19-50 years
Sodium	4% 60mg	46% 690mg	1500mg per day for Men 19-50 years
Zinc	39% 4.3mg	22% 2.4mg	11mg per day for Men 19-50 years
Water	25% 926g	24% 883g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Boiled Okra vs Carrots:

• Boiled and Drained Okra has 2 times more Vitamin B1, 1.4 times more Vitamin B6, 2.4 times more Vitamin B9, 2.8 times more Vitamin C and 3 times more Vitamin K than Raw Carrots.
• While Raw Carrots contain 59.6 times more Vitamin A, 1.3 times more Vitamin B5 and 2.4 times more Vitamin E than Boiled and Drained Okra.
• Both Boiled and Drained Okra and Raw Carrots have similar amounts of Vitamin B2 and Vitamin B3 per 1 kg.
• Both Boiled and Drained Okra as well as Raw Carrots have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Boiled Okra vs Carrots:

• Boiled and Drained Okra has 2.3 times more Calcium, 1.9 times more Copper, 3 times more Magnesium, 2.1 times more Manganese and 1.8 times more Zinc than Raw Carrots.
• While Raw Carrots contain 2.4 times more Potassium and 11.5 times more Sodium than Boiled and Drained Okra.
• Both Boiled and Drained Okra and Raw Carrots have similar amounts of Iron, Phosphorus and Water per 1 kg.
• Both Boiled and Drained Okra as well as Raw Carrots have insufficient amounts of Selenium in 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Boiled and Drained Okra has 2 times more Protein than Raw Carrots.
• While Raw Carrots contain 1.9 times more Energy, 2.1 times more Carbohydrate and 2 times more Sugars than Boiled and Drained Okra.
• Both Boiled and Drained Okra and Raw Carrots have similar amounts of Fiber per 1 kg.
• Both Boiled and Drained Okra as well as Raw Carrots have insufficient amounts of Fat, Omega 3, Omega 6, Cholesterol, Glucose and Sucrose in 1 kg.