Comparing Nutrients in 1 kilogram Frozen Okra VS Canned Carrots with Salt

Macros Ratio

	Protein	Fat	Carbs
Frozen Okra	19%	6%	75%
Canned Carrots with Salt	10%	6%	84%

Macro Nutrients

	Frozen Okra	Canned Carrots with Salt	Recommended Dietary Allowance
Energy	10.3% 300kcal	8.62% 250kcal	2900kcal per day for Men 19-50 years
Fat	2.58% 2.5g	1.96% 1.9g	97g per day for Men 19-50 years
Saturated Fat	2.03% 0.65g	1.13% 0.36g	32g per day for Men 19-50 years
Omega 3	0.63% 0.01g	6.88% 0.11g	1.6g per day for Men 19-50 years
Omega 6	3.82% 0.65g	4.65% 0.79g	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	42.6% 55.4g	130g per day for Men 19-50 years
Sugars	41% 29.7g	34.2% 25g	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	39.5% 15g	38g per day for Men 19-50 years
Protein	30% 17g	11.4% 6.4g	56g per day for Men 19-50 years

Vitamins

	Frozen Okra	Canned Carrots with Salt	Recommended Dietary Allowance
Vitamin A	20% 180μg	620% 5580μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	74% 0.89mg	15% 0.18mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	80.8% 1.05mg	23% 0.3mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	44.3% 7.1mg	34.5% 5.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	43.2% 2.16mg	27% 1.35mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	32.3% 0.42mg	86% 1.12mg	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	22.5% 90μg	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	30% 27mg	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	49.3% 7.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	412% 494μg	81.7% 98μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Okra	Canned Carrots with Salt	Recommended Dietary Allowance
Calcium	81% 810mg	25% 250mg	1000mg per day for Men 19-50 years
Copper	92% 0.83mg	116% 1.04mg	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	80% 6.4mg	8mg per day for Men 19-50 years
Magnesium	102% 430mg	19% 80mg	420mg per day for Men 19-50 years
Manganese	380% 8.73mg	196% 4.5mg	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	34.3% 240mg	700mg per day for Men 19-50 years
Potassium	62% 2110mg	52.6% 1790mg	3400mg per day for Men 19-50 years
Selenium	11% 6μg	7.27% 4μg	55μg per day for Men 19-50 years
Sodium	2% 30mg	161% 2420mg	1500mg per day for Men 19-50 years
Zinc	48% 5.3mg	23.6% 2.6mg	11mg per day for Men 19-50 years
Water	24.5% 908g	25% 930g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Okra VS Canned Carrots with Salt per 1 kg

Compare the macro and micronutrient content in 1 kg of Frozen Okra versus 1 kg of Canned Carrots with Salt to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Frozen Okra vs Canned Carrots with Salt:

• 1 kilogram of Frozen Okra has 4.9 times more Vitamin B1, 3.5 times more Vitamin B2, 1.3 times more Vitamin B3, 1.6 times more Vitamin B5, 16.4 times more Vitamin B9, 4.6 times more Vitamin C and 5 times more Vitamin K than Canned Carrots with Salt.
• While 1 kg of Drained Canned Carrots with Salt contains 31 times more Vitamin A, 2.7 times more Vitamin B6 and 2.2 times more Vitamin E than Frozen Okra, Unprepared.
• 1 kilogram of Canned Carrots with Salt have insufficient amounts of Vitamin B1
• Both Frozen Okra, Unprepared as well as Drained Canned Carrots with Salt have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Frozen Okra vs Canned Carrots with Salt:

• 1 kilogram of Frozen Okra has 3.2 times more Calcium, 5.4 times more Magnesium, 1.9 times more Manganese, 1.8 times more Phosphorus and 2 times more Zinc than Canned Carrots with Salt.
• While 1 kg of Drained Canned Carrots with Salt contains 1.3 times more Copper and 80.7 times more Sodium than Frozen Okra, Unprepared.
• Both Frozen Okra and Canned Carrots with Salt contain similar levels of Iron, Potassium and Water per one kilogram.
• 1 kilogram of Canned Carrots with Salt lack sufficient amounts of Magnesium
• Both Frozen Okra, Unprepared as well as Drained Canned Carrots with Salt lack sufficient amounts of Selenium in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Frozen Okra has 1.5 times more Fiber and 2.6 times more Protein than Canned Carrots with Salt.
• Both Frozen Okra and Canned Carrots with Salt offer comparable quantities of Carbohydrate and Sugars per one kilogram.
• 1 kilogram of Canned Carrots with Salt provide inadequate amounts of Protein
• Both Frozen Okra, Unprepared as well as Drained Canned Carrots with Salt provide inadequate amounts of Energy, Omega 3 and Omega 6 in one kilogram.