Comparing Nutrients in 1 kilogram Boiled Okra VS Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt

Macros Ratio

	Protein	Fat	Carbs
Boiled Okra	27%	7%	66%
Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt	6%	28%	66%

Macro Nutrients

	Boiled Okra	Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt	Recommended Dietary Allowance
Energy	7.6% 220kcal	55.5% 1610kcal	2900kcal per day for Men 19-50 years
Fat	2.16% 2.1g	53% 51.3g	97g per day for Men 19-50 years
Saturated Fat	1.4% 0.45g	34% 11g	32g per day for Men 19-50 years
Omega 3	0.63% 0.01g	11.3% 0.18g	1.6g per day for Men 19-50 years
Omega 6	2.65% 0.45g	16.6% 2.83g	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	212% 275g	130g per day for Men 19-50 years
Sugars	33% 24g	4% 2.9g	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	0% 0g	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	% 1.2g	g per day for Men 19-50 years
Sucrose	NA	% 1.7g	g per day for Men 19-50 years
Fiber	65.8% 25g	60.5% 23g	38g per day for Men 19-50 years
Protein	33.4% 18.7g	45% 25g	56g per day for Men 19-50 years

Vitamins

	Boiled Okra	Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt	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	102% 1.22mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	42.3% 0.55mg	24% 0.31mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	54.4% 8.7mg	133% 21.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	42.6% 2.13mg	98% 4.9mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	144% 1.87mg	132% 1.72mg	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	55% 220μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	181% 163mg	131% 118mg	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	6.67% 1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	333% 400μg	19% 23μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Okra	Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt	Recommended Dietary Allowance
Calcium	77% 770mg	13% 130mg	1000mg per day for Men 19-50 years
Copper	94% 0.85mg	161% 1.45mg	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	94% 7.5mg	8mg per day for Men 19-50 years
Magnesium	85.7% 360mg	66.7% 280mg	420mg per day for Men 19-50 years
Manganese	128% 2.94mg	95% 2.2mg	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	139% 970mg	700mg per day for Men 19-50 years
Potassium	39.7% 1350mg	139% 4710mg	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	261% 3910mg	1500mg per day for Men 19-50 years
Zinc	39% 4.3mg	36.4% 4mg	11mg per day for Men 19-50 years
Water	25% 926g	17% 631g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Okra VS Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt per 1 kg

Compare the macro and micronutrient content in 1 kg of Boiled Okra versus 1 kg of Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Boiled Okra vs Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt:

• 1 kilogram of Boiled Okra has 1.8 times more Vitamin B2, 2.1 times more Vitamin B9, 1.4 times more Vitamin C and 17.4 times more Vitamin K than Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt.
• While 1 kg of Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt contains 2.5 times more Vitamin B3 and 2.3 times more Vitamin B5 than Boiled and Drained Okra.
• Both Boiled Okra and Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt provide similar amounts of Vitamin B1 and Vitamin B6 per one kilogram.
• 1 kilogram of Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt have insufficient amounts of Vitamin K
• Both Boiled and Drained Okra as well as Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt have insufficient amounts of Vitamin A, Vitamin D and Vitamin E in one kilogram.

Comparing minerals per 1 kilogram for Boiled Okra vs Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt:

• 1 kilogram of Boiled Okra has 5.9 times more Calcium, 1.3 times more Magnesium, 1.3 times more Manganese and 1.5 times more Water than Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt.
• While 1 kg of Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt contains 1.7 times more Copper, 2.7 times more Iron, 3 times more Phosphorus, 3.5 times more Potassium and 65.2 times more Sodium than Boiled and Drained Okra.
• Both Boiled Okra and Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt contain similar levels of Zinc per one kilogram.
• 1 kilogram of Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt lack sufficient amounts of Calcium
• Both Boiled and Drained Okra as well as Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt lack sufficient amounts of Selenium in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Boiled Okra has 8.3 times more Sugars than Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt.
• While 1 kg of Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt contains 7.3 times more Energy, 24.4 times more Fat, 24 times more Saturated Fat, 6.1 times more Carbohydrate and 1.3 times more Protein than Boiled and Drained Okra.
• Both Boiled Okra and Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt offer comparable quantities of Fiber per one kilogram.
• 1 kilogram of Boiled Okra provide inadequate amounts of Energy
• Both Boiled and Drained Okra as well as Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt provide inadequate amounts of Omega 3 and Omega 6 in one kilogram.