Comparing Nutrients in 1 kilogram Cooked Frozen Okra VS Boiled Onions

Macros Ratio

	Protein	Fat	Carbs
Cooked Frozen Okra	19%	6%	75%
Boiled Onions	11%	4%	85%

Macro Nutrients

	Cooked Frozen Okra	Boiled Onions	Recommended Dietary Allowance
Energy	10% 290kcal	15% 440kcal	2900kcal per day for Men 19-50 years
Fat	2.47% 2.4g	1.96% 1.9g	97g per day for Men 19-50 years
Saturated Fat	1.97% 0.63g	0.97% 0.31g	32g per day for Men 19-50 years
Omega 3	0.63% 0.01g	2.5% 0.04g	1.6g per day for Men 19-50 years
Omega 6	3.7% 0.63g	4.1% 0.7g	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	78% 102g	130g per day for Men 19-50 years
Sugars	39.6% 28.7g	65.2% 47.3g	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	20% 14.4g	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	% 22g	g per day for Men 19-50 years
Sucrose	NA	% 11g	g per day for Men 19-50 years
Fiber	55.3% 21g	37% 14g	38g per day for Men 19-50 years
Protein	29% 16.3g	24.3% 13.6g	56g per day for Men 19-50 years

Vitamins

	Cooked Frozen Okra	Boiled Onions	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	35% 0.42mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	74% 0.96mg	17.7% 0.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	38.5% 6.16mg	10.3% 1.65mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	41.8% 2.1mg	22.6% 1.13mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	28.5% 0.37mg	99% 1.3mg	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	37.5% 150μg	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	57.8% 52mg	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	1.33% 0.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	398% 478μg	4.17% 5μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Frozen Okra	Boiled Onions	Recommended Dietary Allowance
Calcium	74% 740mg	22% 220mg	1000mg per day for Men 19-50 years
Copper	84.4% 0.76mg	74.4% 0.67mg	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	30% 2.4mg	8mg per day for Men 19-50 years
Magnesium	95% 400mg	26% 110mg	420mg per day for Men 19-50 years
Manganese	367% 8.44mg	66.5% 1.53mg	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	50% 350mg	700mg per day for Men 19-50 years
Potassium	54% 1840mg	49% 1660mg	3400mg per day for Men 19-50 years
Selenium	11% 6μg	11% 6μg	55μg per day for Men 19-50 years
Sodium	2% 30mg	2% 30mg	1500mg per day for Men 19-50 years
Zinc	44.5% 4.9mg	19% 2.1mg	11mg per day for Men 19-50 years
Water	24.6% 911g	23.7% 879g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Cooked Frozen Okra vs Boiled Onions:

• Boiled and Drained Frozen Okra has more Vitamin A, 1.7 times more Vitamin B1, 4.2 times more Vitamin B2, 3.7 times more Vitamin B3, 1.8 times more Vitamin B5, 6.7 times more Vitamin B9, 1.8 times more Vitamin C, 16 times more Vitamin E and 95.6 times more Vitamin K than Boiled and Drained Onions.
• While Boiled and Drained Onions contain 3.5 times more Vitamin B6 than Boiled and Drained Frozen Okra.
• Both Boiled and Drained Frozen Okra as well as Boiled and Drained Onions have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Cooked Frozen Okra vs Boiled Onions:

• Boiled and Drained Frozen Okra has 3.4 times more Calcium, 2.2 times more Iron, 3.6 times more Magnesium, 5.5 times more Manganese and 2.3 times more Zinc than Boiled and Drained Onions.
• Both Boiled and Drained Frozen Okra and Boiled and Drained Onions have similar amounts of Copper, Phosphorus, Potassium, Selenium and Water per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Boiled and Drained Frozen Okra has 1.5 times more Fiber than Boiled and Drained Onions.
• While Boiled and Drained Onions contain 1.5 times more Energy, 1.6 times more Carbohydrate and 1.6 times more Sugars than Boiled and Drained Frozen Okra.
• Both Boiled and Drained Frozen Okra and Boiled and Drained Onions have similar amounts of Protein per 1 kg.
• Both Boiled and Drained Frozen Okra as well as Boiled and Drained Onions have insufficient amounts of Fat, Omega 3, Omega 6, Cholesterol, Glucose and Sucrose in 1 kg.