Comparing Nutrients in 1 kilogram Okra VS Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt

Macros Ratio

	Protein	Fat	Carbs
Okra	20%	4%	76%
Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt	6%	28%	66%

Macro Nutrients

	Okra	Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt	Recommended Dietary Allowance
Energy	11.4% 330kcal	55.5% 1610kcal	2900kcal per day for Men 19-50 years
Fat	1.96% 1.9g	53% 51.3g	97g per day for Men 19-50 years
Saturated Fat	0.81% 0.26g	34% 11g	32g per day for Men 19-50 years
Omega 3	0.63% 0.01g	11.3% 0.18g	1.6g per day for Men 19-50 years
Omega 6	1.53% 0.26g	16.6% 2.83g	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	212% 275g	130g per day for Men 19-50 years
Sugars	20.4% 15g	4% 2.9g	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	0% 0g	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	% 1.2g	g per day for Men 19-50 years
Sucrose	% 6g	% 1.7g	g per day for Men 19-50 years
Fiber	84.2% 32g	60.5% 23g	38g per day for Men 19-50 years
Protein	34.5% 19.3g	45% 25g	56g per day for Men 19-50 years

Vitamins

	Okra	Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt	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	102% 1.22mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	46% 0.6mg	24% 0.31mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	62.5% 10mg	133% 21.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	49% 2.45mg	98% 4.9mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	165% 2.15mg	132% 1.72mg	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	55% 220μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	256% 230mg	131% 118mg	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	6.67% 1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	261% 313μg	19% 23μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Okra	Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt	Recommended Dietary Allowance
Calcium	82% 820mg	13% 130mg	1000mg per day for Men 19-50 years
Copper	121% 1.1mg	161% 1.45mg	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	94% 7.5mg	8mg per day for Men 19-50 years
Magnesium	136% 570mg	66.7% 280mg	420mg per day for Men 19-50 years
Manganese	343% 7.88mg	95% 2.2mg	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	139% 970mg	700mg per day for Men 19-50 years
Potassium	88% 2990mg	139% 4710mg	3400mg per day for Men 19-50 years
Selenium	12.7% 7μg	1.8% 1μg	55μg per day for Men 19-50 years
Sodium	4.67% 70mg	261% 3910mg	1500mg per day for Men 19-50 years
Zinc	52.7% 5.8mg	36.4% 4mg	11mg per day for Men 19-50 years
Water	24.2% 896g	17% 631g	3700g per day for Men 19-50 years

Nutrient Comparison: Okra VS Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt per 1 kg

Compare the macro and micronutrient content in 1 kg of Okra versus 1 kg of Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Okra vs Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt:

• 1 kilogram of Okra has more Vitamin A, 1.6 times more Vitamin B1, 1.9 times more Vitamin B2, 1.3 times more Vitamin B6, 2.7 times more Vitamin B9, 1.9 times more Vitamin C and 13.6 times more Vitamin K than Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt.
• While 1 kg of Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt contains 2.1 times more Vitamin B3 and 2 times more Vitamin B5 than Raw Okra.
• 1 kilogram of Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt have insufficient amounts of Vitamin A and Vitamin K
• Both Raw Okra as well as Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt have insufficient amounts of Vitamin D and Vitamin E in one kilogram.

Comparing minerals per 1 kilogram for Okra vs Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt:

• 1 kilogram of Okra has 6.3 times more Calcium, 2 times more Magnesium, 3.6 times more Manganese, 1.5 times more Zinc and 1.4 times more Water than Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt.
• While 1 kg of Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt contains 1.3 times more Copper, 1.6 times more Phosphorus, 1.6 times more Potassium and 55.9 times more Sodium than Raw Okra.
• Both Okra and Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt contain similar levels of Iron per one kilogram.
• 1 kilogram of Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt lack sufficient amounts of Calcium
• Both Raw Okra as well as Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt lack sufficient amounts of Selenium in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Okra has 5.1 times more Sugars and 1.4 times more Fiber than Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt.
• While 1 kg of Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt contains 4.9 times more Energy, 27 times more Fat, 41.6 times more Saturated Fat, 3.7 times more Carbohydrate and 1.3 times more Protein than Raw Okra.
• 1 kilogram of Okra provide inadequate amounts of Energy
• Both Raw Okra as well as Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt provide inadequate amounts of Omega 3 and Omega 6 in one kilogram.