Comparing Nutrients in 1 kilogram Okra VS Cooked Frozen Okra

Macros Ratio

	Protein	Fat	Carbs
Okra	20%	4%	76%
Cooked Frozen Okra	19%	6%	75%

Macro Nutrients

	Okra	Cooked Frozen Okra	Recommended Dietary Allowance
Energy	11.4% 330kcal	10% 290kcal	2900kcal per day for Men 19-50 years
Fat	1.96% 1.9g	2.47% 2.4g	97g per day for Men 19-50 years
Saturated Fat	0.81% 0.26g	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	1.53% 0.26g	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	57.3% 74.5g	49.3% 64g	130g per day for Men 19-50 years
Sugars	20.4% 15g	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	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	55.3% 21g	38g per day for Men 19-50 years
Protein	34.5% 19.3g	29% 16.3g	56g per day for Men 19-50 years

Vitamins

	Okra	Cooked Frozen Okra	Recommended Dietary Allowance
Vitamin A	40% 360μg	16.7% 150μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	167% 2mg	61% 0.73mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	46% 0.6mg	74% 0.96mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	62.5% 10mg	38.5% 6.16mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	49% 2.45mg	41.8% 2.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	165% 2.15mg	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	150% 600μg	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	256% 230mg	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	18% 2.7mg	21.3% 3.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	261% 313μg	398% 478μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Okra	Cooked Frozen Okra	Recommended Dietary Allowance
Calcium	82% 820mg	74% 740mg	1000mg per day for Men 19-50 years
Copper	121% 1.1mg	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	77.5% 6.2mg	65% 5.2mg	8mg per day for Men 19-50 years
Magnesium	136% 570mg	95% 400mg	420mg per day for Men 19-50 years
Manganese	343% 7.88mg	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	87% 610mg	53% 370mg	700mg per day for Men 19-50 years
Potassium	88% 2990mg	54% 1840mg	3400mg per day for Men 19-50 years
Selenium	12.7% 7μg	11% 6μg	55μg per day for Men 19-50 years
Sodium	4.67% 70mg	2% 30mg	1500mg per day for Men 19-50 years
Zinc	52.7% 5.8mg	44.5% 4.9mg	11mg per day for Men 19-50 years
Water	24.2% 896g	24.6% 911g	3700g per day for Men 19-50 years

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

• Raw Okra has 2.4 times more Vitamin A, 2.7 times more Vitamin B1, 1.6 times more Vitamin B3, 5.8 times more Vitamin B6 and 2.4 times more Vitamin C than Boiled and Drained Frozen Okra.
• While Boiled and Drained Frozen Okra contains 1.6 times more Vitamin B2, 1.7 times more Vitamin B9 and 1.5 times more Vitamin K than Raw Okra.
• Both Raw Okra and Boiled and Drained Frozen Okra have similar amounts of Vitamin B5 and Vitamin E per 1 kg.
• Both Raw Okra 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 Okra vs Cooked Frozen Okra:

• Raw Okra has 1.4 times more Copper, 1.4 times more Magnesium, 1.6 times more Phosphorus and 1.6 times more Potassium than Boiled and Drained Frozen Okra.
• Both Raw Okra and Boiled and Drained Frozen Okra have similar amounts of Calcium, Iron, Manganese, Selenium, Zinc and Water per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Raw Okra has 1.5 times more Fiber than Boiled and Drained Frozen Okra.
• While Boiled and Drained Frozen Okra contains 1.9 times more Sugars than Raw Okra.
• Both Raw Okra and Boiled and Drained Frozen Okra have similar amounts of Energy, Carbohydrate and Protein per 1 kg.
• Both Raw Okra as well as Boiled and Drained Frozen Okra have insufficient amounts of Fat, Omega 3, Omega 6, Cholesterol, Glucose and Sucrose in 1 kg.