Comparing Nutrients in 1 kilogram Boiled Okra VS Frozen Okra

Macros Ratio

	Protein	Fat	Carbs
Boiled Okra	27%	7%	66%
Frozen Okra	19%	6%	75%

Macro Nutrients

	Boiled Okra	Frozen Okra	Recommended Dietary Allowance
Energy	7.6% 220kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	2.16% 2.1g	2.58% 2.5g	97g per day for Men 19-50 years
Saturated Fat	1.4% 0.45g	2.03% 0.65g	32g per day for Men 19-50 years
Omega 3	0.63% 0.01g	0.63% 0.01g	1.6g per day for Men 19-50 years
Omega 6	2.65% 0.45g	3.82% 0.65g	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	51% 66.3g	130g per day for Men 19-50 years
Sugars	33% 24g	41% 29.7g	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	58% 22g	38g per day for Men 19-50 years
Protein	33.4% 18.7g	30% 17g	56g per day for Men 19-50 years

Vitamins

	Boiled Okra	Frozen Okra	Recommended Dietary Allowance
Vitamin A	15.6% 140μg	20% 180μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	110% 1.32mg	74% 0.89mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	42.3% 0.55mg	80.8% 1.05mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	54.4% 8.7mg	44.3% 7.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	42.6% 2.13mg	43.2% 2.16mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	144% 1.87mg	32.3% 0.42mg	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	370% 1480μg	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	138% 124mg	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	22% 3.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	333% 400μg	412% 494μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Okra	Frozen Okra	Recommended Dietary Allowance
Calcium	77% 770mg	81% 810mg	1000mg per day for Men 19-50 years
Copper	94% 0.85mg	92% 0.83mg	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	71.3% 5.7mg	8mg per day for Men 19-50 years
Magnesium	85.7% 360mg	102% 430mg	420mg per day for Men 19-50 years
Manganese	128% 2.94mg	380% 8.73mg	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	60% 420mg	700mg per day for Men 19-50 years
Potassium	39.7% 1350mg	62% 2110mg	3400mg per day for Men 19-50 years
Selenium	7.27% 4μg	11% 6μg	55μg per day for Men 19-50 years
Sodium	4% 60mg	2% 30mg	1500mg per day for Men 19-50 years
Zinc	39% 4.3mg	48% 5.3mg	11mg per day for Men 19-50 years
Water	25% 926g	24.5% 908g	3700g per day for Men 19-50 years

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

• Boiled and Drained Okra has 1.5 times more Vitamin B1, 1.2 times more Vitamin B3, 4.5 times more Vitamin B6 and 1.3 times more Vitamin C than Frozen Okra, Unprepared.
• While Frozen Okra, Unprepared contains 1.3 times more Vitamin A, 1.9 times more Vitamin B2 and 3.2 times more Vitamin B9 than Boiled and Drained Okra.
• Both Boiled and Drained Okra and Frozen Okra, Unprepared have similar amounts of Vitamin B5, Vitamin E and Vitamin K per 1 kg.
• Both Boiled and Drained Okra as well as Frozen Okra, Unprepared have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

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

• Frozen Okra, Unprepared contains 2 times more Iron, 3 times more Manganese, 1.3 times more Phosphorus, 1.6 times more Potassium and 1.5 times more Selenium than Boiled and Drained Okra.
• Both Boiled and Drained Okra and Frozen Okra, Unprepared have similar amounts of Calcium, Copper, Magnesium, Zinc and Water per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Frozen Okra, Unprepared contains 1.4 times more Energy and 1.5 times more Carbohydrate than Boiled and Drained Okra.
• Both Boiled and Drained Okra and Frozen Okra, Unprepared have similar amounts of Sugars, Fiber and Protein per 1 kg.
• Both Boiled and Drained Okra as well as Frozen Okra, Unprepared have insufficient amounts of Fat, Omega 3, Omega 6, Cholesterol, Glucose and Sucrose in 1 kg.