Comparing Nutrients in 1 kilogram Cooked Frozen Okra with Salt VS Boiled Podded Peas with Salt

Macros Ratio

	Protein	Fat	Carbs
Cooked Frozen Okra with Salt	19%	6%	75%
Boiled Podded Peas with Salt	32%	5%	63%

Macro Nutrients

	Cooked Frozen Okra with Salt	Boiled Podded Peas with Salt	Recommended Dietary Allowance
Energy	10% 290kcal	13.8% 400kcal	2900kcal per day for Men 19-50 years
Fat	2.47% 2.4g	2.37% 2.3g	97g per day for Men 19-50 years
Saturated Fat	1.97% 0.63g	1.38% 0.44g	32g per day for Men 19-50 years
Omega 3	0.63% 0.01g	9.38% 0.15g	1.6g per day for Men 19-50 years
Omega 6	3.7% 0.63g	5% 0.85g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	49.3% 64g	49.7% 64.6g	130g per day for Men 19-50 years
Sugars	39.6% 28.7g	55% 40g	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	55.3% 21g	73.7% 28g	38g per day for Men 19-50 years
Protein	29% 16.3g	58.4% 32.7g	56g per day for Men 19-50 years

Vitamins

	Cooked Frozen Okra with Salt	Boiled Podded Peas with Salt	Recommended Dietary Allowance
Vitamin A	16.7% 150μg	57.8% 520μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	61% 0.73mg	107% 1.28mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	74% 0.96mg	58.5% 0.76mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	38.5% 6.16mg	33.7% 5.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	41.8% 2.1mg	135% 6.73mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	28.5% 0.37mg	111% 1.44mg	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	250% 1000μg	72.5% 290μg	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	107% 96mg	532% 479mg	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	21.3% 3.2mg	26% 3.9mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	398% 478μg	208% 250μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Frozen Okra with Salt	Boiled Podded Peas with Salt	Recommended Dietary Allowance
Calcium	74% 740mg	42% 420mg	1000mg per day for Men 19-50 years
Copper	84.4% 0.76mg	85.6% 0.77mg	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	65% 5.2mg	246% 19.7mg	8mg per day for Men 19-50 years
Magnesium	95% 400mg	62% 260mg	420mg per day for Men 19-50 years
Manganese	367% 8.44mg	73% 1.68mg	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	53% 370mg	78.6% 550mg	700mg per day for Men 19-50 years
Potassium	54% 1840mg	70.6% 2400mg	3400mg per day for Men 19-50 years
Selenium	11% 6μg	12.7% 7μg	55μg per day for Men 19-50 years
Sodium	159% 2390mg	160% 2400mg	1500mg per day for Men 19-50 years
Zinc	44.5% 4.9mg	33.6% 3.7mg	11mg per day for Men 19-50 years
Water	24.6% 911g	24% 889g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Frozen Okra with Salt VS Boiled Podded Peas with Salt per 1 kg

Compare the macro and micronutrient content in 1 kg of Cooked Frozen Okra with Salt versus 1 kg of Boiled Podded Peas with Salt to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Cooked Frozen Okra with Salt vs Boiled Podded Peas with Salt:

• 1 kilogram of Cooked Frozen Okra with Salt has 1.3 times more Vitamin B2, 3.4 times more Vitamin B9 and 1.9 times more Vitamin K than Boiled Podded Peas with Salt.
• While 1 kg of Boiled and Drained Podded Peas with Salt contains 3.5 times more Vitamin A, 1.8 times more Vitamin B1, 3.2 times more Vitamin B5, 3.9 times more Vitamin B6 and 5 times more Vitamin C than Boiled Frozen Okra, drained with Salt.
• Both Cooked Frozen Okra with Salt and Boiled Podded Peas with Salt provide similar amounts of Vitamin B3 and Vitamin E per one kilogram.
• 1 kilogram of Cooked Frozen Okra with Salt have insufficient amounts of Vitamin A
• Both Boiled Frozen Okra, drained with Salt as well as Boiled and Drained Podded Peas with Salt have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Cooked Frozen Okra with Salt vs Boiled Podded Peas with Salt:

• 1 kilogram of Cooked Frozen Okra with Salt has 1.8 times more Calcium, 1.5 times more Magnesium, 5 times more Manganese and 1.3 times more Zinc than Boiled Podded Peas with Salt.
• While 1 kg of Boiled and Drained Podded Peas with Salt contains 3.8 times more Iron, 1.5 times more Phosphorus and 1.3 times more Potassium than Boiled Frozen Okra, drained with Salt.
• Both Cooked Frozen Okra with Salt and Boiled Podded Peas with Salt contain similar levels of Copper, Sodium and Water per one kilogram.
• Both Boiled Frozen Okra, drained with Salt as well as Boiled and Drained Podded Peas with Salt lack sufficient amounts of Selenium in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kg of Boiled and Drained Podded Peas with Salt contains 1.4 times more Sugars, 1.3 times more Fiber and 2 times more Protein than Boiled Frozen Okra, drained with Salt.
• Both Cooked Frozen Okra with Salt and Boiled Podded Peas with Salt offer comparable quantities of Carbohydrate per one kilogram.
• Both Boiled Frozen Okra, drained with Salt as well as Boiled and Drained Podded Peas with Salt provide inadequate amounts of Energy, Omega 3 and Omega 6 in one kilogram.