Comparing Nutrients in 1 kilogram Okra VS Onions Flakes

Macros Ratio

	Protein	Fat	Carbs
Okra	20%	4%	76%
Onions Flakes	10%	1%	89%

Macro Nutrients

	Okra	Onions Flakes	Recommended Dietary Allowance
Energy	11.4% 330kcal	120% 3490kcal	2900kcal per day for Men 19-50 years
Fat	1.96% 1.9g	4.74% 4.6g	97g per day for Men 19-50 years
Saturated Fat	0.81% 0.26g	2.44% 0.78g	32g per day for Men 19-50 years
Omega 3	0.63% 0.01g	5.63% 0.09g	1.6g per day for Men 19-50 years
Omega 6	1.53% 0.26g	10% 1.7g	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	641% 833g	130g per day for Men 19-50 years
Sugars	20.4% 15g	516% 374g	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	242% 92g	38g per day for Men 19-50 years
Protein	34.5% 19.3g	160% 89.5g	56g per day for Men 19-50 years

Vitamins

	Okra	Onions Flakes	Recommended Dietary Allowance
Vitamin A	40% 360μg	1.1% 10μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	167% 2mg	417% 5mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	46% 0.6mg	77% 1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	62.5% 10mg	62% 9.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	49% 2.45mg	276% 14mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	165% 2.15mg	1231% 16mg	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	415% 1660μg	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	833% 750mg	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	12% 1.8mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	261% 313μg	31.7% 38μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Okra	Onions Flakes	Recommended Dietary Allowance
Calcium	82% 820mg	257% 2570mg	1000mg per day for Men 19-50 years
Copper	121% 1.1mg	462% 4.16mg	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	194% 15.5mg	8mg per day for Men 19-50 years
Magnesium	136% 570mg	219% 920mg	420mg per day for Men 19-50 years
Manganese	343% 7.88mg	604% 14mg	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	433% 3030mg	700mg per day for Men 19-50 years
Potassium	88% 2990mg	477% 16220mg	3400mg per day for Men 19-50 years
Selenium	12.7% 7μg	91% 50μg	55μg per day for Men 19-50 years
Sodium	4.67% 70mg	14% 210mg	1500mg per day for Men 19-50 years
Zinc	52.7% 5.8mg	172% 19mg	11mg per day for Men 19-50 years
Water	24.2% 896g	1.06% 39.3g	3700g per day for Men 19-50 years

Nutrient Comparison: Okra VS Onions Flakes per 1 kg

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

Lets compare vitamin content per 1 kilogram of Okra vs Onions Flakes:

• 1 kilogram of Okra has 36 times more Vitamin A and 8.2 times more Vitamin K than Onions Flakes.
• While 1 kg of Dry Onions Flakes contains 2.5 times more Vitamin B1, 1.7 times more Vitamin B2, 5.6 times more Vitamin B5, 7.4 times more Vitamin B6, 2.8 times more Vitamin B9 and 3.3 times more Vitamin C than Raw Okra.
• Both Okra and Onions Flakes provide similar amounts of Vitamin B3 per one kilogram.
• 1 kilogram of Onions Flakes have insufficient amounts of Vitamin A
• Both Raw Okra as well as Dry Onions Flakes have insufficient amounts of Vitamin B12, Vitamin D and Vitamin E in one kilogram.

Comparing minerals per 1 kilogram for Okra vs Onions Flakes:

• 1 kilogram of Okra has 22.8 times more Water than Onions Flakes.
• While 1 kg of Dry Onions Flakes contains 3.1 times more Calcium, 3.8 times more Copper, 2.5 times more Iron, 1.6 times more Magnesium, 1.8 times more Manganese, 5 times more Phosphorus, 5.4 times more Potassium, 7.1 times more Selenium and 3.3 times more Zinc than Raw Okra.
• 1 kilogram of Okra lack sufficient amounts of Selenium

Comparison of macro-nutrients per 1 kilogram:

• 1 kg of Dry Onions Flakes contains 10.6 times more Energy, 11.2 times more Carbohydrate, 25.3 times more Sugars, 2.9 times more Fiber and 4.6 times more Protein than Raw Okra.
• 1 kilogram of Okra provide inadequate amounts of Energy
• Both Raw Okra as well as Dry Onions Flakes provide inadequate amounts of Omega 3 and Omega 6 in one kilogram.