Comparing Nutrients in 1 kilogram Boiled Okra VS Frozen Roasted Potatoes with Salt

Macros Ratio

	Protein	Fat	Carbs
Boiled Okra	27%	7%	66%
Frozen Roasted Potatoes with Salt	7%	13%	80%

Macro Nutrients

	Boiled Okra	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Energy	7.6% 220kcal	43.8% 1270kcal	2900kcal per day for Men 19-50 years
Fat	2.16% 2.1g	18.7% 18g	97g per day for Men 19-50 years
Saturated Fat	1.4% 0.45g	5.2% 1.67g	32g per day for Men 19-50 years
Omega 3	0.63% 0.01g	NA	1.6g per day for Men 19-50 years
Omega 6	2.65% 0.45g	NA	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	201% 262g	130g per day for Men 19-50 years
Sugars	33% 24g	9.5% 6.9g	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	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	68.4% 26g	38g per day for Men 19-50 years
Protein	33.4% 18.7g	39.6% 22g	56g per day for Men 19-50 years

Vitamins

	Boiled Okra	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Vitamin A	15.6% 140μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	110% 1.32mg	NA	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	42.3% 0.55mg	NA	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	54.4% 8.7mg	NA	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	42.6% 2.13mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	144% 1.87mg	NA	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	NA	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	19% 17mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	18% 2.7mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	333% 400μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Okra	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Calcium	77% 770mg	15% 150mg	1000mg per day for Men 19-50 years
Copper	94% 0.85mg	NA	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	62.5% 5mg	8mg per day for Men 19-50 years
Magnesium	85.7% 360mg	NA	420mg per day for Men 19-50 years
Manganese	128% 2.94mg	NA	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	NA	700mg per day for Men 19-50 years
Potassium	39.7% 1350mg	132% 4500mg	3400mg per day for Men 19-50 years
Selenium	7.27% 4μg	NA	55μg per day for Men 19-50 years
Sodium	4% 60mg	199% 2980mg	1500mg per day for Men 19-50 years
Zinc	39% 4.3mg	NA	11mg per day for Men 19-50 years
Water	25% 926g	18.4% 681g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Okra VS Frozen Roasted Potatoes with Salt per 1 kg

Compare the macro and micronutrient content in 1 kg of Boiled Okra versus 1 kg of Frozen Roasted 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 Frozen Roasted Potatoes with Salt:

• 1 kilogram of Boiled Okra has 9.6 times more Vitamin C than Frozen Roasted Potatoes with Salt.
• 1 kilogram of Frozen Roasted Potatoes with Salt have insufficient amounts of Vitamin C

Comparing minerals per 1 kilogram for Boiled Okra vs Frozen Roasted Potatoes with Salt:

• 1 kilogram of Boiled Okra has 5.1 times more Calcium and 1.4 times more Water than Frozen Roasted Potatoes with Salt.
• While 1 kg of Frozen Roasted Potatoes with Salt contains 1.8 times more Iron, 3.3 times more Potassium and 49.7 times more Sodium than Boiled and Drained Okra.
• 1 kilogram of Frozen Roasted Potatoes with Salt lack sufficient amounts of Calcium

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Boiled Okra has 3.5 times more Sugars than Frozen Roasted Potatoes with Salt.
• While 1 kg of Frozen Roasted Potatoes with Salt contains 5.8 times more Energy and 5.8 times more Carbohydrate than Boiled and Drained Okra.
• Both Boiled Okra and Frozen Roasted Potatoes with Salt offer comparable quantities of Fiber and Protein per one kilogram.
• 1 kilogram of Boiled Okra provide inadequate amounts of Energy