Comparing Nutrients in 1 kilogram Cooked Frozen Okra VS California Red Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Cooked Frozen Okra	19%	6%	75%
California Red Kidney Beans	29%	1%	70%

Macro Nutrients

	Cooked Frozen Okra	California Red Kidney Beans	Recommended Dietary Allowance
Energy	10% 290kcal	114% 3300kcal	2900kcal per day for Men 19-50 years
Fat	2.47% 2.4g	2.58% 2.5g	97g per day for Men 19-50 years
Saturated Fat	1.97% 0.63g	1.13% 0.36g	32g per day for Men 19-50 years
Omega 3	0.63% 0.01g	52.5% 0.84g	1.6g per day for Men 19-50 years
Omega 6	3.7% 0.63g	3.18% 0.54g	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	460% 598g	130g per day for Men 19-50 years
Sugars	39.6% 28.7g	NA	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	655% 249g	38g per day for Men 19-50 years
Protein	29% 16.3g	435% 244g	56g per day for Men 19-50 years

Vitamins

	Cooked Frozen Okra	California Red Kidney Beans	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	441% 5.3mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	74% 0.96mg	168% 2.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	38.5% 6.16mg	129% 20.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	41.8% 2.1mg	156% 7.8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	28.5% 0.37mg	305% 3.97mg	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	985% 3940μg	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	50% 45mg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	398% 478μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Frozen Okra	California Red Kidney Beans	Recommended Dietary Allowance
Calcium	74% 740mg	195% 1950mg	1000mg per day for Men 19-50 years
Copper	84.4% 0.76mg	1222% 11mg	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	1169% 94mg	8mg per day for Men 19-50 years
Magnesium	95% 400mg	381% 1600mg	420mg per day for Men 19-50 years
Manganese	367% 8.44mg	435% 10mg	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	579% 4050mg	700mg per day for Men 19-50 years
Potassium	54% 1840mg	438% 14900mg	3400mg per day for Men 19-50 years
Selenium	11% 6μg	58% 32μg	55μg per day for Men 19-50 years
Sodium	2% 30mg	7.33% 110mg	1500mg per day for Men 19-50 years
Zinc	44.5% 4.9mg	232% 25.5mg	11mg per day for Men 19-50 years
Water	24.6% 911g	3.18% 118g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Frozen Okra VS California Red Kidney Beans per 1 kg

Compare the macro and micronutrient content in 1 kg of Cooked Frozen Okra versus 1 kg of California Red Kidney Beans to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Cooked Frozen Okra vs California Red Kidney Beans:

• 1 kilogram of Cooked Frozen Okra has 2.1 times more Vitamin C than California Red Kidney Beans.
• While 1 kg of Raw California Red Kidney Beans contains 7.2 times more Vitamin B1, 2.3 times more Vitamin B2, 3.3 times more Vitamin B3, 3.7 times more Vitamin B5, 10.7 times more Vitamin B6 and 3.9 times more Vitamin B9 than Boiled and Drained Frozen Okra.
• Both Boiled and Drained Frozen Okra as well as Raw California Red Kidney Beans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Cooked Frozen Okra vs California Red Kidney Beans:

• 1 kilogram of Cooked Frozen Okra has 7.8 times more Water than California Red Kidney Beans.
• While 1 kg of Raw California Red Kidney Beans contains 2.6 times more Calcium, 14.5 times more Copper, 18 times more Iron, 4 times more Magnesium, 10.9 times more Phosphorus, 8.1 times more Potassium, 5.3 times more Selenium and 5.2 times more Zinc than Boiled and Drained Frozen Okra.
• Both Cooked Frozen Okra and California Red Kidney Beans contain similar levels of Manganese per one kilogram.
• 1 kilogram of Cooked Frozen Okra lack sufficient amounts of Selenium

Comparison of macro-nutrients per 1 kilogram:

• 1 kg of Raw California Red Kidney Beans contains 11.4 times more Energy, 84 times more Omega 3, 9.3 times more Carbohydrate, 11.9 times more Fiber and 15 times more Protein than Boiled and Drained Frozen Okra.
• 1 kilogram of Cooked Frozen Okra provide inadequate amounts of Energy and Omega 3
• Both Boiled and Drained Frozen Okra as well as Raw California Red Kidney Beans provide inadequate amounts of Omega 6 in one kilogram.