Comparing Nutrients in 1 kilogram Boiled Okra VS Stewed Canned Tomatoes

Macros Ratio

	Protein	Fat	Carbs
Boiled Okra	27%	7%	66%
Stewed Canned Tomatoes	12%	6%	82%

Macro Nutrients

	Boiled Okra	Stewed Canned Tomatoes	Recommended Dietary Allowance
Energy	7.6% 220kcal	8.97% 260kcal	2900kcal per day for Men 19-50 years
Fat	2.16% 2.1g	1.96% 1.9g	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	1.88% 0.03g	1.6g per day for Men 19-50 years
Omega 6	2.65% 0.45g	4.35% 0.74g	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	47.6% 62g	130g per day for Men 19-50 years
Sugars	33% 24g	48.6% 35.2g	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	26% 19g	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	% 16.3g	g per day for Men 19-50 years
Sucrose	NA	% 0.2g	g per day for Men 19-50 years
Fiber	65.8% 25g	26.3% 10g	38g per day for Men 19-50 years
Protein	33.4% 18.7g	16.3% 9.1g	56g per day for Men 19-50 years

Vitamins

	Boiled Okra	Stewed Canned Tomatoes	Recommended Dietary Allowance
Vitamin A	15.6% 140μg	10% 90μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	110% 1.32mg	38.3% 0.46mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	42.3% 0.55mg	27% 0.35mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	54.4% 8.7mg	44.6% 7.14mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	42.6% 2.13mg	22.8% 1.14mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	144% 1.87mg	13% 0.17mg	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	12.5% 50μg	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	87.8% 79mg	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	55.3% 8.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	333% 400μg	20% 24μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Okra	Stewed Canned Tomatoes	Recommended Dietary Allowance
Calcium	77% 770mg	34% 340mg	1000mg per day for Men 19-50 years
Copper	94% 0.85mg	124% 1.12mg	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	166% 13.3mg	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	25.7% 0.59mg	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	28.6% 200mg	700mg per day for Men 19-50 years
Potassium	39.7% 1350mg	61% 2070mg	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	147% 2210mg	1500mg per day for Men 19-50 years
Zinc	39% 4.3mg	15.5% 1.7mg	11mg per day for Men 19-50 years
Water	25% 926g	24.7% 915g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Okra VS Stewed Canned Tomatoes per 1 kg

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

Lets compare vitamin content per 1 kilogram of Boiled Okra vs Stewed Canned Tomatoes:

• 1 kilogram of Boiled Okra has 2.9 times more Vitamin B1, 1.6 times more Vitamin B2, 1.2 times more Vitamin B3, 1.9 times more Vitamin B5, 11 times more Vitamin B6, 9.2 times more Vitamin B9, 2.1 times more Vitamin C and 16.7 times more Vitamin K than Stewed Canned Tomatoes.
• While 1 kg of Stewed Canned Ripe Red Tomatoes contains 3.1 times more Vitamin E than Boiled and Drained Okra.
• 1 kilogram of Boiled Okra have insufficient amounts of Vitamin E
• 1 kilogram of Stewed Canned Tomatoes have insufficient amounts of Vitamin B6 and Vitamin B9
• Both Boiled and Drained Okra as well as Stewed Canned Ripe Red Tomatoes have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Boiled Okra vs Stewed Canned Tomatoes:

• 1 kilogram of Boiled Okra has 2.3 times more Calcium, 3 times more Magnesium, 5 times more Manganese, 1.6 times more Phosphorus and 2.5 times more Zinc than Stewed Canned Tomatoes.
• While 1 kg of Stewed Canned Ripe Red Tomatoes contains 1.3 times more Copper, 4.8 times more Iron, 1.5 times more Potassium and 36.8 times more Sodium than Boiled and Drained Okra.
• Both Boiled Okra and Stewed Canned Tomatoes contain similar levels of Water per one kilogram.
• 1 kilogram of Stewed Canned Tomatoes lack sufficient amounts of Zinc
• Both Boiled and Drained Okra as well as Stewed Canned Ripe Red Tomatoes lack sufficient amounts of Selenium in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Boiled Okra has 2.5 times more Fiber and 2.1 times more Protein than Stewed Canned Tomatoes.
• While 1 kg of Stewed Canned Ripe Red Tomatoes contains 1.4 times more Carbohydrate and 1.5 times more Sugars than Boiled and Drained Okra.
• 1 kilogram of Stewed Canned Tomatoes provide inadequate amounts of Protein
• Both Boiled and Drained Okra as well as Stewed Canned Ripe Red Tomatoes provide inadequate amounts of Energy, Omega 3 and Omega 6 in one kilogram.