Comparing Nutrients in 1 kilogram Frozen Okra VS Frozen Chopped Broccoli

Macros Ratio

	Protein	Fat	Carbs
Frozen Okra	19%	6%	75%
Frozen Chopped Broccoli	34%	8%	58%

Macro Nutrients

	Frozen Okra	Frozen Chopped Broccoli	Recommended Dietary Allowance
Energy	10.3% 300kcal	8.97% 260kcal	2900kcal per day for Men 19-50 years
Fat	2.58% 2.5g	3% 2.9g	97g per day for Men 19-50 years
Saturated Fat	2.03% 0.65g	1.38% 0.44g	32g per day for Men 19-50 years
Omega 3	0.63% 0.01g	65.6% 1.05g	1.6g per day for Men 19-50 years
Omega 6	3.82% 0.65g	1.82% 0.31g	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	36.8% 47.8g	130g per day for Men 19-50 years
Sugars	41% 29.7g	18.6% 13.5g	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	11.4% 8.3g	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	% 7.5g	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	58% 22g	79% 30g	38g per day for Men 19-50 years
Protein	30% 17g	50% 28g	56g per day for Men 19-50 years

Vitamins

	Frozen Okra	Frozen Chopped Broccoli	Recommended Dietary Allowance
Vitamin A	20% 180μg	57.8% 520μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	74% 0.89mg	44% 0.53mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	80.8% 1.05mg	74% 0.96mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	44.3% 7.1mg	29.4% 4.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	43.2% 2.16mg	56% 2.8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	32.3% 0.42mg	100% 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	370% 1480μg	168% 670μg	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	627% 564mg	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	81.3% 12mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	412% 494μg	676% 811μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Okra	Frozen Chopped Broccoli	Recommended Dietary Allowance
Calcium	81% 810mg	56% 560mg	1000mg per day for Men 19-50 years
Copper	92% 0.83mg	42.2% 0.38mg	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	101% 8.1mg	8mg per day for Men 19-50 years
Magnesium	102% 430mg	43% 180mg	420mg per day for Men 19-50 years
Manganese	380% 8.73mg	128% 2.94mg	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	71.4% 500mg	700mg per day for Men 19-50 years
Potassium	62% 2110mg	62.4% 2120mg	3400mg per day for Men 19-50 years
Selenium	11% 6μg	51% 28μg	55μg per day for Men 19-50 years
Sodium	2% 30mg	16% 240mg	1500mg per day for Men 19-50 years
Zinc	48% 5.3mg	43.6% 4.8mg	11mg per day for Men 19-50 years
Water	24.5% 908g	24.7% 915g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Frozen Okra vs Frozen Chopped Broccoli:

• Frozen Okra, Unprepared has 1.7 times more Vitamin B1, 1.5 times more Vitamin B3 and 2.2 times more Vitamin B9 than Frozen Chopped Broccoli, Unprepared.
• While Frozen Chopped Broccoli, Unprepared contains 2.9 times more Vitamin A, 1.3 times more Vitamin B5, 3.1 times more Vitamin B6, 4.5 times more Vitamin C, 3.7 times more Vitamin E and 1.6 times more Vitamin K than Frozen Okra, Unprepared.
• Both Frozen Okra, Unprepared and Frozen Chopped Broccoli, Unprepared have similar amounts of Vitamin B2 per 1 kg.
• Both Frozen Okra, Unprepared as well as Frozen Chopped Broccoli, Unprepared have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Frozen Okra vs Frozen Chopped Broccoli:

• Frozen Okra, Unprepared has 1.4 times more Calcium, 2.2 times more Copper, 2.4 times more Magnesium and 3 times more Manganese than Frozen Chopped Broccoli, Unprepared.
• While Frozen Chopped Broccoli, Unprepared contains 1.4 times more Iron, 4.7 times more Selenium and 8 times more Sodium than Frozen Okra, Unprepared.
• Both Frozen Okra, Unprepared and Frozen Chopped Broccoli, Unprepared have similar amounts of Phosphorus, Potassium, Zinc and Water per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Frozen Okra, Unprepared has 1.4 times more Carbohydrate and 2.2 times more Sugars than Frozen Chopped Broccoli, Unprepared.
• While Frozen Chopped Broccoli, Unprepared contains 105 times more Omega 3, 1.4 times more Fiber and 1.7 times more Protein than Frozen Okra, Unprepared.
• Both Frozen Okra, Unprepared and Frozen Chopped Broccoli, Unprepared have similar amounts of Energy per 1 kg.
• Both Frozen Okra, Unprepared as well as Frozen Chopped Broccoli, Unprepared have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 1 kg.