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

Macros Ratio

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

Macro Nutrients

	Frozen Okra	Boiled California Red Kidney Beans	Recommended Dietary Allowance
Energy	10.3% 300kcal	42.8% 1240kcal	2900kcal per day for Men 19-50 years
Fat	2.58% 2.5g	0.93% 0.9g	97g per day for Men 19-50 years
Saturated Fat	2.03% 0.65g	0.44% 0.14g	32g per day for Men 19-50 years
Omega 3	0.63% 0.01g	20% 0.32g	1.6g per day for Men 19-50 years
Omega 6	3.82% 0.65g	1.18% 0.2g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	51% 66.3g	172% 224g	130g per day for Men 19-50 years
Sugars	41% 29.7g	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	58% 22g	245% 93g	38g per day for Men 19-50 years
Protein	30% 17g	163% 91g	56g per day for Men 19-50 years

Vitamins

	Frozen Okra	Boiled California Red Kidney Beans	Recommended Dietary Allowance
Vitamin A	20% 180μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	74% 0.89mg	108% 1.3mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	80.8% 1.05mg	47.7% 0.62mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	44.3% 7.1mg	33.8% 5.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	43.2% 2.16mg	43.8% 2.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	32.3% 0.42mg	80% 1.04mg	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	370% 1480μg	185% 740μg	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	138% 124mg	13.3% 12mg	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	22% 3.3mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	412% 494μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Okra	Boiled California Red Kidney Beans	Recommended Dietary Allowance
Calcium	81% 810mg	66% 660mg	1000mg per day for Men 19-50 years
Copper	92% 0.83mg	321% 2.9mg	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	71.3% 5.7mg	373% 30mg	8mg per day for Men 19-50 years
Magnesium	102% 430mg	114% 480mg	420mg per day for Men 19-50 years
Manganese	380% 8.73mg	138% 3.18mg	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	60% 420mg	196% 1370mg	700mg per day for Men 19-50 years
Potassium	62% 2110mg	123% 4190mg	3400mg per day for Men 19-50 years
Selenium	11% 6μg	22% 12μg	55μg per day for Men 19-50 years
Sodium	2% 30mg	2.67% 40mg	1500mg per day for Men 19-50 years
Zinc	48% 5.3mg	78% 8.6mg	11mg per day for Men 19-50 years
Water	24.5% 908g	18% 669g	3700g per day for Men 19-50 years

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

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

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

• 1 kilogram of Frozen Okra has more Vitamin A, 1.7 times more Vitamin B2, 1.3 times more Vitamin B3, 2 times more Vitamin B9 and 10.3 times more Vitamin C than Boiled California Red Kidney Beans.
• While 1 kg of Boiled California Red Kidney Beans contains 1.4 times more Vitamin B1 and 2.5 times more Vitamin B6 than Frozen Okra, Unprepared.
• Both Frozen Okra and Boiled California Red Kidney Beans provide similar amounts of Vitamin B5 per one kilogram.
• 1 kilogram of Boiled California Red Kidney Beans have insufficient amounts of Vitamin A and Vitamin C
• Both Frozen Okra, Unprepared as well as Boiled California Red Kidney Beans have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

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

• 1 kilogram of Frozen Okra has 1.2 times more Calcium, 2.7 times more Manganese and 1.4 times more Water than Boiled California Red Kidney Beans.
• While 1 kg of Boiled California Red Kidney Beans contains 3.5 times more Copper, 5.2 times more Iron, 3.3 times more Phosphorus, 2 times more Potassium, 2 times more Selenium and 1.6 times more Zinc than Frozen Okra, Unprepared.
• Both Frozen Okra and Boiled California Red Kidney Beans contain similar levels of Magnesium per one kilogram.
• 1 kilogram of Frozen Okra lack sufficient amounts of Selenium

Comparison of macro-nutrients per 1 kilogram:

• 1 kg of Boiled California Red Kidney Beans contains 4.1 times more Energy, 32 times more Omega 3, 3.4 times more Carbohydrate, 4.2 times more Fiber and 5.4 times more Protein than Frozen Okra, Unprepared.
• 1 kilogram of Frozen Okra provide inadequate amounts of Energy and Omega 3
• Both Frozen Okra, Unprepared as well as Boiled California Red Kidney Beans provide inadequate amounts of Omega 6 in one kilogram.