Comparing Nutrients in 1 kilogram Okra VS Frozen Roasted Potatoes with Salt

Macros Ratio

	Protein	Fat	Carbs
Okra	20%	4%	76%
Frozen Roasted Potatoes with Salt	7%	13%	80%

Macro Nutrients

	Okra	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Energy	11.4% 330kcal	43.8% 1270kcal	2900kcal per day for Men 19-50 years
Fat	1.96% 1.9g	18.7% 18g	97g per day for Men 19-50 years
Saturated Fat	0.81% 0.26g	5.2% 1.67g	32g per day for Men 19-50 years
Omega 3	0.63% 0.01g	NA	1.6g per day for Men 19-50 years
Omega 6	1.53% 0.26g	NA	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	201% 262g	130g per day for Men 19-50 years
Sugars	20.4% 15g	9.5% 6.9g	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	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	68.4% 26g	38g per day for Men 19-50 years
Protein	34.5% 19.3g	39.6% 22g	56g per day for Men 19-50 years

Vitamins

	Okra	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Vitamin A	40% 360μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	167% 2mg	NA	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	46% 0.6mg	NA	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	62.5% 10mg	NA	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	49% 2.45mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	165% 2.15mg	NA	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	NA	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	19% 17mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	18% 2.7mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	261% 313μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Okra	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Calcium	82% 820mg	15% 150mg	1000mg per day for Men 19-50 years
Copper	121% 1.1mg	NA	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	62.5% 5mg	8mg per day for Men 19-50 years
Magnesium	136% 570mg	NA	420mg per day for Men 19-50 years
Manganese	343% 7.88mg	NA	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	NA	700mg per day for Men 19-50 years
Potassium	88% 2990mg	132% 4500mg	3400mg per day for Men 19-50 years
Selenium	12.7% 7μg	NA	55μg per day for Men 19-50 years
Sodium	4.67% 70mg	199% 2980mg	1500mg per day for Men 19-50 years
Zinc	52.7% 5.8mg	NA	11mg per day for Men 19-50 years
Water	24.2% 896g	18.4% 681g	3700g per day for Men 19-50 years

Nutrient Comparison: Okra VS Frozen Roasted Potatoes with Salt per 1 kg

Compare the macro and micronutrient content in 1 kg of Okra versus 1 kg of Frozen Roasted Potatoes with Salt to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Okra vs Frozen Roasted Potatoes with Salt:

• 1 kilogram of Okra has 13.5 times more Vitamin C than Frozen Roasted Potatoes with Salt.
• 1 kilogram of Frozen Roasted Potatoes with Salt have insufficient amounts of Vitamin C

Comparing minerals per 1 kilogram for Okra vs Frozen Roasted Potatoes with Salt:

• 1 kilogram of Okra has 5.5 times more Calcium, 1.2 times more Iron and 1.3 times more Water than Frozen Roasted Potatoes with Salt.
• While 1 kg of Frozen Roasted Potatoes with Salt contains 1.5 times more Potassium and 42.6 times more Sodium than Raw Okra.
• 1 kilogram of Frozen Roasted Potatoes with Salt lack sufficient amounts of Calcium

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Okra has 2.1 times more Sugars and 1.2 times more Fiber than Frozen Roasted Potatoes with Salt.
• While 1 kg of Frozen Roasted Potatoes with Salt contains 3.8 times more Energy and 3.5 times more Carbohydrate than Raw Okra.
• Both Okra and Frozen Roasted Potatoes with Salt offer comparable quantities of Protein per one kilogram.
• 1 kilogram of Okra provide inadequate amounts of Energy