Comparing Nutrients in 1 kilogram Cooked Frozen Okra with Salt VS Roasted Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Cooked Frozen Okra with Salt	19%	6%	75%
Roasted Sunflower Seeds	12%	72%	16%

Macro Nutrients

	Cooked Frozen Okra with Salt	Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	10% 290kcal	201% 5820kcal	2900kcal per day for Men 19-50 years
Fat	2.47% 2.4g	513% 498g	97g per day for Men 19-50 years
Saturated Fat	1.97% 0.63g	163% 52g	32g per day for Men 19-50 years
Omega 3	0.63% 0.01g	43% 0.69g	1.6g per day for Men 19-50 years
Omega 6	3.7% 0.63g	1928% 328g	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	185% 241g	130g per day for Men 19-50 years
Sugars	39.6% 28.7g	37.7% 27.3g	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	292% 111g	38g per day for Men 19-50 years
Protein	29% 16.3g	345% 193g	56g per day for Men 19-50 years

Vitamins

	Cooked Frozen Okra with Salt	Roasted Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	16.7% 150μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	61% 0.73mg	88.3% 1.06mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	74% 0.96mg	189% 2.46mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	38.5% 6.16mg	440% 70.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	41.8% 2.1mg	1408% 70.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	28.5% 0.37mg	618% 8.04mg	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	593% 2370μg	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	15.6% 14mg	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	1740% 261mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	398% 478μg	22.5% 27μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Frozen Okra with Salt	Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	74% 740mg	70% 700mg	1000mg per day for Men 19-50 years
Copper	84.4% 0.76mg	2033% 18.3mg	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	475% 38mg	8mg per day for Men 19-50 years
Magnesium	95% 400mg	307% 1290mg	420mg per day for Men 19-50 years
Manganese	367% 8.44mg	917% 21mg	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	1650% 11550mg	700mg per day for Men 19-50 years
Potassium	54% 1840mg	250% 8500mg	3400mg per day for Men 19-50 years
Selenium	11% 6μg	1442% 793μg	55μg per day for Men 19-50 years
Sodium	159% 2390mg	2% 30mg	1500mg per day for Men 19-50 years
Zinc	44.5% 4.9mg	481% 53mg	11mg per day for Men 19-50 years
Water	24.6% 911g	0.32% 12g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Frozen Okra with Salt VS Roasted Sunflower Seeds per 1 kg

Compare the macro and micronutrient content in 1 kg of Cooked Frozen Okra with Salt versus 1 kg of Roasted Sunflower Seeds 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 Roasted Sunflower Seeds:

• 1 kilogram of Cooked Frozen Okra with Salt has 6.9 times more Vitamin C and 17.7 times more Vitamin K than Roasted Sunflower Seeds.
• While 1 kg of Dry Roasted Sunflower Seed Kernels no Salt contains 1.5 times more Vitamin B1, 2.6 times more Vitamin B2, 11.4 times more Vitamin B3, 33.7 times more Vitamin B5, 21.7 times more Vitamin B6, 2.4 times more Vitamin B9 and 81.6 times more Vitamin E than Boiled Frozen Okra, drained with Salt.
• 1 kilogram of Roasted Sunflower Seeds have insufficient amounts of Vitamin C
• Both Boiled Frozen Okra, drained with Salt as well as Dry Roasted Sunflower Seed Kernels no Salt have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Cooked Frozen Okra with Salt vs Roasted Sunflower Seeds:

• 1 kilogram of Cooked Frozen Okra with Salt has 79.7 times more Sodium and 75.9 times more Water than Roasted Sunflower Seeds.
• While 1 kg of Dry Roasted Sunflower Seed Kernels no Salt contains 24.1 times more Copper, 7.3 times more Iron, 3.2 times more Magnesium, 2.5 times more Manganese, 31.2 times more Phosphorus, 4.6 times more Potassium, 132.2 times more Selenium and 10.8 times more Zinc than Boiled Frozen Okra, drained with Salt.
• Both Cooked Frozen Okra with Salt and Roasted Sunflower Seeds contain similar levels of Calcium per one kilogram.
• 1 kilogram of Cooked Frozen Okra with Salt lack sufficient amounts of Selenium

Comparison of macro-nutrients per 1 kilogram:

• 1 kg of Dry Roasted Sunflower Seed Kernels no Salt contains 20.1 times more Energy, 207.5 times more Fat, 82.8 times more Saturated Fat, 69 times more Omega 3, 520.3 times more Omega 6, 3.8 times more Carbohydrate, 5.3 times more Fiber and 11.9 times more Protein than Boiled Frozen Okra, drained with Salt.
• Both Cooked Frozen Okra with Salt and Roasted Sunflower Seeds offer comparable quantities of Sugars per one kilogram.
• 1 kilogram of Cooked Frozen Okra with Salt provide inadequate amounts of Energy, Omega 3 and Omega 6