Comparing Nutrients in 1 kilogram Okra VS Boiled Okra

Macros Ratio

	Protein	Fat	Carbs
Okra	20%	4%	76%
Boiled Okra	27%	7%	66%

Macro Nutrients

	Okra	Boiled Okra	Recommended Dietary Allowance
Energy	11.4% 330kcal	7.6% 220kcal	2900kcal per day for Men 19-50 years
Fat	1.96% 1.9g	2.16% 2.1g	97g per day for Men 19-50 years
Saturated Fat	0.81% 0.26g	1.4% 0.45g	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	1.53% 0.26g	2.65% 0.45g	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	34.7% 45g	130g per day for Men 19-50 years
Sugars	20.4% 15g	33% 24g	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	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	% 3.2g	NA	g per day for Men 19-50 years
Sucrose	% 6g	NA	g per day for Men 19-50 years
Fiber	84.2% 32g	65.8% 25g	38g per day for Men 19-50 years
Protein	34.5% 19.3g	33.4% 18.7g	56g per day for Men 19-50 years

Vitamins

	Okra	Boiled Okra	Recommended Dietary Allowance
Vitamin A	40% 360μg	15.6% 140μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	167% 2mg	110% 1.32mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	46% 0.6mg	42.3% 0.55mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	62.5% 10mg	54.4% 8.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	49% 2.45mg	42.6% 2.13mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	165% 2.15mg	144% 1.87mg	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	115% 460μg	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	181% 163mg	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	18% 2.7mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	261% 313μg	333% 400μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Okra	Boiled Okra	Recommended Dietary Allowance
Calcium	82% 820mg	77% 770mg	1000mg per day for Men 19-50 years
Copper	121% 1.1mg	94% 0.85mg	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	35% 2.8mg	8mg per day for Men 19-50 years
Magnesium	136% 570mg	85.7% 360mg	420mg per day for Men 19-50 years
Manganese	343% 7.88mg	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	87% 610mg	45.7% 320mg	700mg per day for Men 19-50 years
Potassium	88% 2990mg	39.7% 1350mg	3400mg per day for Men 19-50 years
Selenium	12.7% 7μg	7.27% 4μg	55μg per day for Men 19-50 years
Sodium	4.67% 70mg	4% 60mg	1500mg per day for Men 19-50 years
Zinc	52.7% 5.8mg	39% 4.3mg	11mg per day for Men 19-50 years
Water	24.2% 896g	25% 926g	3700g per day for Men 19-50 years

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

• Raw Okra has 2.6 times more Vitamin A, 1.5 times more Vitamin B1, 1.3 times more Vitamin B9 and 1.4 times more Vitamin C than Boiled and Drained Okra.
• While Boiled and Drained Okra contains 1.3 times more Vitamin K than Raw Okra.
• Both Raw Okra and Boiled and Drained Okra have similar amounts of Vitamin B2, Vitamin B3, Vitamin B5, Vitamin B6 and Vitamin E per 1 kg.
• Both Raw Okra as well as Boiled and Drained Okra have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Okra vs Boiled Okra:

• Raw Okra has 1.3 times more Copper, 2.2 times more Iron, 1.6 times more Magnesium, 2.7 times more Manganese, 1.9 times more Phosphorus, 2.2 times more Potassium, 1.8 times more Selenium and 1.3 times more Zinc than Boiled and Drained Okra.
• Both Raw Okra and Boiled and Drained Okra have similar amounts of Calcium and Water per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Raw Okra has 1.5 times more Energy, 1.7 times more Carbohydrate and 1.3 times more Fiber than Boiled and Drained Okra.
• While Boiled and Drained Okra contains 1.6 times more Sugars than Raw Okra.
• Both Raw Okra and Boiled and Drained Okra have similar amounts of Protein per 1 kg.
• Both Raw Okra as well as Boiled and Drained Okra have insufficient amounts of Fat, Omega 3, Omega 6, Cholesterol, Glucose and Sucrose in 1 kg.