Comparing Nutrients in 1 kilogram Boiled Okra VS Baked Potato Flesh

Macros Ratio

	Protein	Fat	Carbs
Boiled Okra	27%	7%	66%
Baked Potato Flesh	8%	1%	91%

Macro Nutrients

	Boiled Okra	Baked Potato Flesh	Recommended Dietary Allowance
Energy	7.6% 220kcal	32% 930kcal	2900kcal per day for Men 19-50 years
Fat	2.16% 2.1g	1.03% 1g	97g per day for Men 19-50 years
Saturated Fat	1.4% 0.45g	0.81% 0.26g	32g per day for Men 19-50 years
Omega 3	0.63% 0.01g	6.25% 0.1g	1.6g per day for Men 19-50 years
Omega 6	2.65% 0.45g	1.9% 0.32g	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	166% 216g	130g per day for Men 19-50 years
Sugars	33% 24g	23.4% 17g	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	39.5% 15g	38g per day for Men 19-50 years
Protein	33.4% 18.7g	35% 19.6g	56g per day for Men 19-50 years

Vitamins

	Boiled Okra	Baked Potato Flesh	Recommended Dietary Allowance
Vitamin A	15.6% 140μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	110% 1.32mg	87.5% 1.05mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	42.3% 0.55mg	16% 0.21mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	54.4% 8.7mg	87% 14mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	42.6% 2.13mg	111% 5.55mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	144% 1.87mg	232% 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	22.5% 90μg	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	142% 128mg	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	2.67% 0.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	333% 400μg	2.5% 3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Okra	Baked Potato Flesh	Recommended Dietary Allowance
Calcium	77% 770mg	5% 50mg	1000mg per day for Men 19-50 years
Copper	94% 0.85mg	239% 2.15mg	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	43.8% 3.5mg	8mg per day for Men 19-50 years
Magnesium	85.7% 360mg	59.5% 250mg	420mg per day for Men 19-50 years
Manganese	128% 2.94mg	70% 1.6mg	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	115% 3910mg	3400mg per day for Men 19-50 years
Selenium	7.27% 4μg	5.45% 3μg	55μg per day for Men 19-50 years
Sodium	4% 60mg	3.33% 50mg	1500mg per day for Men 19-50 years
Zinc	39% 4.3mg	26.4% 2.9mg	11mg per day for Men 19-50 years
Water	25% 926g	20.4% 754g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Okra VS Baked Potato Flesh per 1 kg

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

Lets compare vitamin content per 1 kilogram of Boiled Okra vs Baked Potato Flesh:

• 1 kilogram of Boiled Okra has 1.3 times more Vitamin B1, 2.6 times more Vitamin B2, 5.1 times more Vitamin B9, 1.3 times more Vitamin C and 133.3 times more Vitamin K than Baked Potato Flesh.
• While 1 kg of Baked Potatoes Flesh no Salt contains 1.6 times more Vitamin B3, 2.6 times more Vitamin B5 and 1.6 times more Vitamin B6 than Boiled and Drained Okra.
• 1 kilogram of Baked Potato Flesh have insufficient amounts of Vitamin B2 and Vitamin K
• Both Boiled and Drained Okra as well as Baked Potatoes Flesh no Salt have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin E in one kilogram.

Comparing minerals per 1 kilogram for Boiled Okra vs Baked Potato Flesh:

• 1 kilogram of Boiled Okra has 15.4 times more Calcium, 1.4 times more Magnesium, 1.8 times more Manganese, 1.5 times more Zinc and 1.2 times more Water than Baked Potato Flesh.
• While 1 kg of Baked Potatoes Flesh no Salt contains 2.5 times more Copper, 1.6 times more Phosphorus and 2.9 times more Potassium than Boiled and Drained Okra.
• Both Boiled Okra and Baked Potato Flesh contain similar levels of Iron per one kilogram.
• 1 kilogram of Baked Potato Flesh lack sufficient amounts of Calcium
• Both Boiled and Drained Okra as well as Baked Potatoes Flesh no Salt lack sufficient amounts of Selenium in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Boiled Okra has 1.4 times more Sugars and 1.7 times more Fiber than Baked Potato Flesh.
• While 1 kg of Baked Potatoes Flesh no Salt contains 4.2 times more Energy and 4.8 times more Carbohydrate than Boiled and Drained Okra.
• Both Boiled Okra and Baked Potato Flesh offer comparable quantities of Protein per one kilogram.
• 1 kilogram of Boiled Okra provide inadequate amounts of Energy
• Both Boiled and Drained Okra as well as Baked Potatoes Flesh no Salt provide inadequate amounts of Omega 3 and Omega 6 in one kilogram.