Comparing Nutrients in 1 kilogram Okra VS Canned Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Okra	20%	4%	76%
Canned Kidney Beans	25%	6%	69%

Macro Nutrients

	Okra	Canned Kidney Beans	Recommended Dietary Allowance
Energy	11.4% 330kcal	29% 840kcal	2900kcal per day for Men 19-50 years
Fat	1.96% 1.9g	6.2% 6g	97g per day for Men 19-50 years
Saturated Fat	0.81% 0.26g	4.4% 1.4g	32g per day for Men 19-50 years
Omega 3	0.63% 0.01g	51.3% 0.82g	1.6g per day for Men 19-50 years
Omega 6	1.53% 0.26g	6.24% 1.06g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	57.3% 74.5g	112% 145g	130g per day for Men 19-50 years
Sugars	20.4% 15g	25.5% 18.5g	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	7.86% 5.7g	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	% 3.2g	% 0g	g per day for Men 19-50 years
Sucrose	% 6g	% 18.5g	g per day for Men 19-50 years
Fiber	84.2% 32g	113% 43g	38g per day for Men 19-50 years
Protein	34.5% 19.3g	93% 52.2g	56g per day for Men 19-50 years

Vitamins

	Okra	Canned Kidney Beans	Recommended Dietary Allowance
Vitamin A	40% 360μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	167% 2mg	97% 1.16mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	46% 0.6mg	39.2% 0.51mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	62.5% 10mg	25.7% 4.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	49% 2.45mg	27.6% 1.38mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	165% 2.15mg	57% 0.74mg	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	150% 600μg	90% 360μg	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	256% 230mg	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	18% 2.7mg	1.33% 0.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	261% 313μg	34% 41μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Okra	Canned Kidney Beans	Recommended Dietary Allowance
Calcium	82% 820mg	34% 340mg	1000mg per day for Men 19-50 years
Copper	121% 1.1mg	150% 1.35mg	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	77.5% 6.2mg	146% 11.7mg	8mg per day for Men 19-50 years
Magnesium	136% 570mg	64.3% 270mg	420mg per day for Men 19-50 years
Manganese	343% 7.88mg	73% 1.68mg	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	87% 610mg	129% 900mg	700mg per day for Men 19-50 years
Potassium	88% 2990mg	69.7% 2370mg	3400mg per day for Men 19-50 years
Selenium	12.7% 7μg	16.4% 9μg	55μg per day for Men 19-50 years
Sodium	4.67% 70mg	197% 2960mg	1500mg per day for Men 19-50 years
Zinc	52.7% 5.8mg	42% 4.6mg	11mg per day for Men 19-50 years
Water	24.2% 896g	21% 780g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Okra vs Canned Kidney Beans:

• Raw Okra has 1.7 times more Vitamin B1, 2.4 times more Vitamin B3, 1.8 times more Vitamin B5, 2.9 times more Vitamin B6, 1.7 times more Vitamin B9, 19.2 times more Vitamin C, 13.5 times more Vitamin E and 7.6 times more Vitamin K than Canned All Types Kidney Beans.
• Both Raw Okra and Canned All Types Kidney Beans have similar amounts of Vitamin B2 per 1 kg.
• Both Raw Okra as well as Canned All Types Kidney Beans have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Okra vs Canned Kidney Beans:

• Raw Okra has 2.4 times more Calcium, 2.1 times more Magnesium, 4.7 times more Manganese, 1.3 times more Potassium and 1.3 times more Zinc than Canned All Types Kidney Beans.
• While Canned All Types Kidney Beans contain 1.9 times more Iron, 1.5 times more Phosphorus, 1.3 times more Selenium and 42.3 times more Sodium than Raw Okra.
• Both Raw Okra and Canned All Types Kidney Beans have similar amounts of Copper and Water per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Canned All Types Kidney Beans contain 2.5 times more Energy, 82 times more Omega 3, 1.9 times more Carbohydrate, 1.3 times more Sugars, 1.3 times more Fiber and 2.7 times more Protein than Raw Okra.
• Both Raw Okra as well as Canned All Types Kidney Beans have insufficient amounts of Fat, Omega 6, Cholesterol, Fructose, Glucose and Sucrose in 1 kg.