Comparing Nutrients in 1 kilogram Okra VS Boiled Broccoli

Macros Ratio

	Protein	Fat	Carbs
Okra	20%	4%	76%
Boiled Broccoli	23%	9%	68%

Macro Nutrients

	Okra	Boiled Broccoli	Recommended Dietary Allowance
Energy	11.4% 330kcal	12% 350kcal	2900kcal per day for Men 19-50 years
Fat	1.96% 1.9g	4.23% 4.1g	97g per day for Men 19-50 years
Saturated Fat	0.81% 0.26g	2.47% 0.79g	32g per day for Men 19-50 years
Omega 3	0.63% 0.01g	74.4% 1.2g	1.6g per day for Men 19-50 years
Omega 6	1.53% 0.26g	3% 0.51g	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	55.2% 71.8g	130g per day for Men 19-50 years
Sugars	20.4% 15g	19% 14g	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	10.2% 7.4g	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	% 4.9g	g per day for Men 19-50 years
Sucrose	% 6g	% 0.8g	g per day for Men 19-50 years
Fiber	84.2% 32g	87% 33g	38g per day for Men 19-50 years
Protein	34.5% 19.3g	42.5% 24g	56g per day for Men 19-50 years

Vitamins

	Okra	Boiled Broccoli	Recommended Dietary Allowance
Vitamin A	40% 360μg	85.6% 770μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	167% 2mg	52.5% 0.63mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	46% 0.6mg	95% 1.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	62.5% 10mg	34.6% 5.53mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	49% 2.45mg	123% 6.16mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	165% 2.15mg	154% 2mg	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	270% 1080μg	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	721% 649mg	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	97% 14.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	261% 313μg	1176% 1411μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Okra	Boiled Broccoli	Recommended Dietary Allowance
Calcium	82% 820mg	40% 400mg	1000mg per day for Men 19-50 years
Copper	121% 1.1mg	67.8% 0.61mg	0.9mg per day for Men 19-50 years
Fluoride	NA	1% 40μg	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	83.8% 6.7mg	8mg per day for Men 19-50 years
Magnesium	136% 570mg	50% 210mg	420mg per day for Men 19-50 years
Manganese	343% 7.88mg	84.3% 1.94mg	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	87% 610mg	96% 670mg	700mg per day for Men 19-50 years
Potassium	88% 2990mg	86% 2930mg	3400mg per day for Men 19-50 years
Selenium	12.7% 7μg	29% 16μg	55μg per day for Men 19-50 years
Sodium	4.67% 70mg	27.3% 410mg	1500mg per day for Men 19-50 years
Zinc	52.7% 5.8mg	41% 4.5mg	11mg per day for Men 19-50 years
Water	24.2% 896g	24% 893g	3700g per day for Men 19-50 years

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

• Raw Okra has 3.2 times more Vitamin B1 and 1.8 times more Vitamin B3 than Boiled and Drained Broccoli.
• While Boiled and Drained Broccoli contains 2.1 times more Vitamin A, 2.1 times more Vitamin B2, 2.5 times more Vitamin B5, 1.8 times more Vitamin B9, 2.8 times more Vitamin C, 5.4 times more Vitamin E and 4.5 times more Vitamin K than Raw Okra.
• Both Raw Okra and Boiled and Drained Broccoli have similar amounts of Vitamin B6 per 1 kg.
• Both Raw Okra as well as Boiled and Drained Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Okra vs Boiled Broccoli:

• Raw Okra has 2.1 times more Calcium, 1.8 times more Copper, 2.7 times more Magnesium, 4.1 times more Manganese and 1.3 times more Zinc than Boiled and Drained Broccoli.
• While Boiled and Drained Broccoli contains 2.3 times more Selenium and 5.9 times more Sodium than Raw Okra.
• Both Raw Okra and Boiled and Drained Broccoli have similar amounts of Iron, Phosphorus, Potassium and Water per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Boiled and Drained Broccoli contains 119 times more Omega 3 and 1.3 times more Fructose than Raw Okra.
• Both Raw Okra and Boiled and Drained Broccoli have similar amounts of Energy, Carbohydrate, Sugars, Fiber and Protein per 1 kg.
• Both Raw Okra as well as Boiled and Drained Broccoli have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 1 kg.