Comparing Nutrients in 1 kilogram Cooked Frozen Okra VS Frozen Crinkle Cut French Fried Potatoes with Salt

Macros Ratio

	Protein	Fat	Carbs
Cooked Frozen Okra	19%	6%	75%
Frozen Crinkle Cut French Fried Potatoes with Salt	6%	30%	64%

Macro Nutrients

	Cooked Frozen Okra	Frozen Crinkle Cut French Fried Potatoes with Salt	Recommended Dietary Allowance
Energy	10% 290kcal	50.3% 1460kcal	2900kcal per day for Men 19-50 years
Fat	2.47% 2.4g	51.4% 50g	97g per day for Men 19-50 years
Saturated Fat	1.97% 0.63g	39% 12.5g	32g per day for Men 19-50 years
Omega 3	0.63% 0.01g	10% 0.16g	1.6g per day for Men 19-50 years
Omega 6	3.7% 0.63g	15% 2.54g	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	184% 240g	130g per day for Men 19-50 years
Sugars	39.6% 28.7g	2.9% 2.1g	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	0% 0g	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	% 0.7g	g per day for Men 19-50 years
Sucrose	NA	% 1.4g	g per day for Men 19-50 years
Fiber	55.3% 21g	52.6% 20g	38g per day for Men 19-50 years
Protein	29% 16.3g	41.8% 23.4g	56g per day for Men 19-50 years

Vitamins

	Cooked Frozen Okra	Frozen Crinkle Cut French Fried Potatoes with Salt	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	28.5% 0.37mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	38.5% 6.16mg	134% 21.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	41.8% 2.1mg	89.6% 4.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	28.5% 0.37mg	151% 1.96mg	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	77.5% 310μg	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	85.6% 77mg	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	6.67% 1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	398% 478μg	17.5% 21μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Frozen Okra	Frozen Crinkle Cut French Fried Potatoes with Salt	Recommended Dietary Allowance
Calcium	74% 740mg	13% 130mg	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	77.5% 6.2mg	8mg per day for Men 19-50 years
Magnesium	95% 400mg	50% 210mg	420mg per day for Men 19-50 years
Manganese	367% 8.44mg	68.3% 1.57mg	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	116% 810mg	700mg per day for Men 19-50 years
Potassium	54% 1840mg	112% 3800mg	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	233% 3490mg	1500mg per day for Men 19-50 years
Zinc	44.5% 4.9mg	31% 3.4mg	11mg per day for Men 19-50 years
Water	24.6% 911g	18% 671g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Cooked Frozen Okra vs Frozen Crinkle Cut French Fried Potatoes with Salt:

• Boiled and Drained Frozen Okra has more Vitamin A, 2.6 times more Vitamin B2, 3.2 times more Vitamin B9, 1.2 times more Vitamin C, 3.2 times more Vitamin E and 22.8 times more Vitamin K than Frozen Crinkle or Regular Cut French Fried Potatoes with Salt.
• While Frozen Crinkle or Regular Cut French Fried Potatoes with Salt contain 1.5 times more Vitamin B1, 3.5 times more Vitamin B3, 2.1 times more Vitamin B5 and 5.3 times more Vitamin B6 than Boiled and Drained Frozen Okra.
• Both Boiled and Drained Frozen Okra as well as Frozen Crinkle or Regular Cut French Fried Potatoes with Salt have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Cooked Frozen Okra vs Frozen Crinkle Cut French Fried Potatoes with Salt:

• Boiled and Drained Frozen Okra has 5.7 times more Calcium, 1.9 times more Magnesium, 5.4 times more Manganese, 1.4 times more Zinc and 1.4 times more Water than Frozen Crinkle or Regular Cut French Fried Potatoes with Salt.
• While Frozen Crinkle or Regular Cut French Fried Potatoes with Salt contain 2.2 times more Phosphorus, 2.1 times more Potassium and 116.3 times more Sodium than Boiled and Drained Frozen Okra.
• Both Boiled and Drained Frozen Okra and Frozen Crinkle or Regular Cut French Fried Potatoes with Salt have similar amounts of Copper, Iron and Selenium per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Boiled and Drained Frozen Okra has 13.7 times more Sugars than Frozen Crinkle or Regular Cut French Fried Potatoes with Salt.
• While Frozen Crinkle or Regular Cut French Fried Potatoes with Salt contain 5 times more Energy, 20.8 times more Fat, 19.8 times more Saturated Fat, 16 times more Omega 3, 4 times more Omega 6, 3.7 times more Carbohydrate and 1.4 times more Protein than Boiled and Drained Frozen Okra.
• Both Boiled and Drained Frozen Okra and Frozen Crinkle or Regular Cut French Fried Potatoes with Salt have similar amounts of Fiber per 1 kg.
• Both Boiled and Drained Frozen Okra as well as Frozen Crinkle or Regular Cut French Fried Potatoes with Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.