Comparing Nutrients in 1 kilogram Frozen Okra VS Cooked Frozen Okra

Macros Ratio

	Protein	Fat	Carbs
Frozen Okra	19%	6%	75%
Cooked Frozen Okra	19%	6%	75%

Macro Nutrients

	Frozen Okra	Cooked Frozen Okra	Recommended Dietary Allowance
Energy	10.3% 300kcal	10% 290kcal	2900kcal per day for Men 19-50 years
Fat	2.58% 2.5g	2.47% 2.4g	97g per day for Men 19-50 years
Saturated Fat	2.03% 0.65g	1.97% 0.63g	32g per day for Men 19-50 years
Omega 3	0.63% 0.01g	0.63% 0.01g	1.6g per day for Men 19-50 years
Omega 6	3.82% 0.65g	3.7% 0.63g	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	49.3% 64g	130g per day for Men 19-50 years
Sugars	41% 29.7g	39.6% 28.7g	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	55.3% 21g	38g per day for Men 19-50 years
Protein	30% 17g	29% 16.3g	56g per day for Men 19-50 years

Vitamins

	Frozen Okra	Cooked Frozen Okra	Recommended Dietary Allowance
Vitamin A	20% 180μg	16.7% 150μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	74% 0.89mg	61% 0.73mg	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	38.5% 6.16mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	43.2% 2.16mg	41.8% 2.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	32.3% 0.42mg	28.5% 0.37mg	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	250% 1000μg	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	107% 96mg	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	21.3% 3.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	412% 494μg	398% 478μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Okra	Cooked Frozen Okra	Recommended Dietary Allowance
Calcium	81% 810mg	74% 740mg	1000mg per day for Men 19-50 years
Copper	92% 0.83mg	84.4% 0.76mg	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	65% 5.2mg	8mg per day for Men 19-50 years
Magnesium	102% 430mg	95% 400mg	420mg per day for Men 19-50 years
Manganese	380% 8.73mg	367% 8.44mg	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	53% 370mg	700mg per day for Men 19-50 years
Potassium	62% 2110mg	54% 1840mg	3400mg per day for Men 19-50 years
Selenium	11% 6μg	11% 6μg	55μg per day for Men 19-50 years
Sodium	2% 30mg	2% 30mg	1500mg per day for Men 19-50 years
Zinc	48% 5.3mg	44.5% 4.9mg	11mg per day for Men 19-50 years
Water	24.5% 908g	24.6% 911g	3700g per day for Men 19-50 years

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

• Frozen Okra, Unprepared has 1.2 times more Vitamin B1, 1.5 times more Vitamin B9 and 1.3 times more Vitamin C than Boiled and Drained Frozen Okra.
• Both Frozen Okra, Unprepared and Boiled and Drained Frozen Okra have similar amounts of Vitamin A, Vitamin B2, Vitamin B3, Vitamin B5, Vitamin B6, Vitamin E and Vitamin K per 1 kg.
• Both Frozen Okra, Unprepared as well as Boiled and Drained Frozen Okra have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

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

Both Frozen Okra, Unprepared and Boiled and Drained Frozen Okra have similar amounts of minerals per 1 kg
• Both Frozen Okra, Unprepared and Boiled and Drained Frozen Okra have similar amounts of Calcium, Copper, Iron, Magnesium, Manganese, Phosphorus, Potassium, Selenium, Zinc and Water per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

Both Frozen Okra, Unprepared and Boiled and Drained Frozen Okra have similar amounts of macro-nutrients per 1 kg
• Both Frozen Okra, Unprepared and Boiled and Drained Frozen Okra have similar amounts of Energy, Carbohydrate, Sugars, Fiber and Protein per 1 kg.
• Both Frozen Okra, Unprepared as well as Boiled and Drained Frozen Okra have insufficient amounts of Fat, Omega 3, Omega 6, Cholesterol, Glucose and Sucrose in 1 kg.