Comparing Nutrients in 1 kilogram Okra VS Canned Onions with Liquids

Macros Ratio

	Protein	Fat	Carbs
Okra	20%	4%	76%
Canned Onions with Liquids	17%	4%	79%

Macro Nutrients

	Okra	Canned Onions with Liquids	Recommended Dietary Allowance
Energy	11.4% 330kcal	6.55% 190kcal	2900kcal per day for Men 19-50 years
Fat	1.96% 1.9g	0.93% 0.9g	97g per day for Men 19-50 years
Saturated Fat	0.81% 0.26g	0.5% 0.16g	32g per day for Men 19-50 years
Omega 3	0.63% 0.01g	1.25% 0.02g	1.6g per day for Men 19-50 years
Omega 6	1.53% 0.26g	2% 0.34g	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	31% 40g	130g per day for Men 19-50 years
Sugars	20.4% 15g	30.3% 22g	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	31.6% 12g	38g per day for Men 19-50 years
Protein	34.5% 19.3g	15% 8.5g	56g per day for Men 19-50 years

Vitamins

	Okra	Canned Onions with Liquids	Recommended Dietary Allowance
Vitamin A	40% 360μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	167% 2mg	26.7% 0.32mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	46% 0.6mg	4.6% 0.06mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	62.5% 10mg	3.8% 0.61mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	49% 2.45mg	19.4% 0.97mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	165% 2.15mg	105% 1.37mg	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	25% 100μg	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	47.8% 43mg	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	4.67% 0.7mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	261% 313μg	1.67% 2μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Okra	Canned Onions with Liquids	Recommended Dietary Allowance
Calcium	82% 820mg	45% 450mg	1000mg per day for Men 19-50 years
Copper	121% 1.1mg	61% 0.55mg	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	16.3% 1.3mg	8mg per day for Men 19-50 years
Magnesium	136% 570mg	14.3% 60mg	420mg per day for Men 19-50 years
Manganese	343% 7.88mg	44.3% 1.02mg	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	40% 280mg	700mg per day for Men 19-50 years
Potassium	88% 2990mg	32.6% 1110mg	3400mg per day for Men 19-50 years
Selenium	12.7% 7μg	5.45% 3μg	55μg per day for Men 19-50 years
Sodium	4.67% 70mg	247% 3710mg	1500mg per day for Men 19-50 years
Zinc	52.7% 5.8mg	26.4% 2.9mg	11mg per day for Men 19-50 years
Water	24.2% 896g	25.4% 941g	3700g per day for Men 19-50 years

Nutrient Comparison: Okra VS Canned Onions with Liquids per 1 kg

Compare the macro and micronutrient content in 1 kg of Okra versus 1 kg of Canned Onions with Liquids to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Okra vs Canned Onions with Liquids:

• 1 kilogram of Okra has more Vitamin A, 6.3 times more Vitamin B1, 10 times more Vitamin B2, 16.4 times more Vitamin B3, 2.5 times more Vitamin B5, 1.6 times more Vitamin B6, 6 times more Vitamin B9, 5.3 times more Vitamin C and 156.5 times more Vitamin K than Canned Onions with Liquids.
• 1 kilogram of Canned Onions with Liquids have insufficient amounts of Vitamin A, Vitamin B2, Vitamin B3, Vitamin B5 and Vitamin K
• Both Raw Okra as well as Canned Onions Solids and Liquids have insufficient amounts of Vitamin B12, Vitamin D and Vitamin E in one kilogram.

Comparing minerals per 1 kilogram for Okra vs Canned Onions with Liquids:

• 1 kilogram of Okra has 1.8 times more Calcium, 2 times more Copper, 4.8 times more Iron, 9.5 times more Magnesium, 7.7 times more Manganese, 2.2 times more Phosphorus, 2.7 times more Potassium and 2 times more Zinc than Canned Onions with Liquids.
• While 1 kg of Canned Onions Solids and Liquids contains 53 times more Sodium than Raw Okra.
• Both Okra and Canned Onions with Liquids contain similar levels of Water per one kilogram.
• 1 kilogram of Canned Onions with Liquids lack sufficient amounts of Iron and Magnesium
• Both Raw Okra as well as Canned Onions Solids and Liquids lack sufficient amounts of Selenium in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Okra has 1.9 times more Carbohydrate, 2.7 times more Fiber and 2.3 times more Protein than Canned Onions with Liquids.
• While 1 kg of Canned Onions Solids and Liquids contains 1.5 times more Sugars than Raw Okra.
• 1 kilogram of Canned Onions with Liquids provide inadequate amounts of Protein
• Both Raw Okra as well as Canned Onions Solids and Liquids provide inadequate amounts of Energy, Omega 3 and Omega 6 in one kilogram.