Comparing Nutrients in 1 kilogram Cooked Frozen Okra VS Onions

Macros Ratio

	Protein	Fat	Carbs
Cooked Frozen Okra	19%	6%	75%
Onions	10%	2%	88%

Macro Nutrients

	Cooked Frozen Okra	Onions	Recommended Dietary Allowance
Energy	10% 290kcal	13.8% 400kcal	2900kcal per day for Men 19-50 years
Fat	2.47% 2.4g	1.03% 1g	97g per day for Men 19-50 years
Saturated Fat	1.97% 0.63g	1.3% 0.42g	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	0.76% 0.13g	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	72% 93g	130g per day for Men 19-50 years
Sugars	39.6% 28.7g	58.5% 42.4g	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	17.8% 13g	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	% 19.7g	g per day for Men 19-50 years
Sucrose	NA	% 9.9g	g per day for Men 19-50 years
Fiber	55.3% 21g	44.7% 17g	38g per day for Men 19-50 years
Protein	29% 16.3g	19.6% 11g	56g per day for Men 19-50 years

Vitamins

	Cooked Frozen Okra	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	38.3% 0.46mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	74% 0.96mg	20.8% 0.27mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	38.5% 6.16mg	7.25% 1.16mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	41.8% 2.1mg	24.6% 1.23mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	28.5% 0.37mg	92% 1.2mg	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	47.5% 190μg	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	82.2% 74mg	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	3.33% 4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Frozen Okra	Onions	Recommended Dietary Allowance
Calcium	74% 740mg	23% 230mg	1000mg per day for Men 19-50 years
Copper	84.4% 0.76mg	43.3% 0.39mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.28% 11μg	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	26.3% 2.1mg	8mg per day for Men 19-50 years
Magnesium	95% 400mg	24% 100mg	420mg per day for Men 19-50 years
Manganese	367% 8.44mg	56% 1.3mg	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	41.4% 290mg	700mg per day for Men 19-50 years
Potassium	54% 1840mg	43% 1460mg	3400mg per day for Men 19-50 years
Selenium	11% 6μg	9.1% 5μg	55μg per day for Men 19-50 years
Sodium	2% 30mg	2.67% 40mg	1500mg per day for Men 19-50 years
Zinc	44.5% 4.9mg	15.5% 1.7mg	11mg per day for Men 19-50 years
Water	24.6% 911g	24% 891g	3700g per day for Men 19-50 years

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

• Boiled and Drained Frozen Okra has more Vitamin A, 1.6 times more Vitamin B1, 3.6 times more Vitamin B2, 5.3 times more Vitamin B3, 1.7 times more Vitamin B5, 5.3 times more Vitamin B9, 1.3 times more Vitamin C, 16 times more Vitamin E and 119.5 times more Vitamin K than Raw Onions.
• While Raw Onions contain 3.2 times more Vitamin B6 than Boiled and Drained Frozen Okra.
• Both Boiled and Drained Frozen Okra as well as Raw Onions have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

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

• Boiled and Drained Frozen Okra has 3.2 times more Calcium, 1.9 times more Copper, 2.5 times more Iron, 4 times more Magnesium, 6.5 times more Manganese, 1.3 times more Phosphorus, 1.3 times more Potassium and 2.9 times more Zinc than Raw Onions.
• Both Boiled and Drained Frozen Okra and Raw Onions have similar amounts of Selenium and Water per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Boiled and Drained Frozen Okra has 1.2 times more Fiber and 1.5 times more Protein than Raw Onions.
• While Raw Onions contain 1.4 times more Energy, 1.5 times more Carbohydrate and 1.5 times more Sugars than Boiled and Drained Frozen Okra.
• Both Boiled and Drained Frozen Okra as well as Raw Onions have insufficient amounts of Fat, Omega 3, Omega 6, Cholesterol, Glucose and Sucrose in 1 kg.