Comparing Nutrients in 1 kilogram Okra VS Baked White Potatoes

Macros Ratio

	Protein	Fat	Carbs
Okra	20%	4%	76%
Baked White Potatoes	9%	1%	90%

Macro Nutrients

	Okra	Baked White Potatoes	Recommended Dietary Allowance
Energy	11.4% 330kcal	31.7% 920kcal	2900kcal per day for Men 19-50 years
Fat	1.96% 1.9g	1.55% 1.5g	97g per day for Men 19-50 years
Saturated Fat	0.81% 0.26g	1.25% 0.4g	32g per day for Men 19-50 years
Omega 3	0.63% 0.01g	9.38% 0.15g	1.6g per day for Men 19-50 years
Omega 6	1.53% 0.26g	2.9% 0.49g	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	162% 211g	130g per day for Men 19-50 years
Sugars	20.4% 15g	21% 15.3g	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	4.97% 3.6g	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	% 6.3g	g per day for Men 19-50 years
Sucrose	% 6g	% 4g	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	37.5% 21g	56g per day for Men 19-50 years

Vitamins

	Okra	Baked White Potatoes	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	40% 0.48mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	46% 0.6mg	33% 0.43mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	62.5% 10mg	96% 15.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	49% 2.45mg	76.6% 3.83mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	165% 2.15mg	162% 2.1mg	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	95% 380μg	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	140% 126mg	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	2.67% 0.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	261% 313μg	22.5% 27μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Okra	Baked White Potatoes	Recommended Dietary Allowance
Calcium	82% 820mg	10% 100mg	1000mg per day for Men 19-50 years
Copper	121% 1.1mg	141% 1.27mg	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	80% 6.4mg	8mg per day for Men 19-50 years
Magnesium	136% 570mg	64.3% 270mg	420mg per day for Men 19-50 years
Manganese	343% 7.88mg	82% 1.9mg	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	107% 750mg	700mg per day for Men 19-50 years
Potassium	88% 2990mg	160% 5440mg	3400mg per day for Men 19-50 years
Selenium	12.7% 7μg	9.1% 5μg	55μg per day for Men 19-50 years
Sodium	4.67% 70mg	4.67% 70mg	1500mg per day for Men 19-50 years
Zinc	52.7% 5.8mg	32% 3.5mg	11mg per day for Men 19-50 years
Water	24.2% 896g	20.4% 754g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Okra vs Baked White Potatoes:

• Raw Okra has 36 times more Vitamin A, 4.2 times more Vitamin B1, 1.4 times more Vitamin B2, 1.6 times more Vitamin B9, 1.8 times more Vitamin C, 6.8 times more Vitamin E and 11.6 times more Vitamin K than Baked Whole White Potatoes.
• While Baked Whole White Potatoes contain 1.5 times more Vitamin B3 and 1.6 times more Vitamin B5 than Raw Okra.
• Both Raw Okra and Baked Whole White Potatoes have similar amounts of Vitamin B6 per 1 kg.
• Both Raw Okra as well as Baked Whole White Potatoes have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Okra vs Baked White Potatoes:

• Raw Okra has 8.2 times more Calcium, 2.1 times more Magnesium, 4.2 times more Manganese, 1.4 times more Selenium and 1.7 times more Zinc than Baked Whole White Potatoes.
• While Baked Whole White Potatoes contain 1.8 times more Potassium than Raw Okra.
• Both Raw Okra and Baked Whole White Potatoes have similar amounts of Copper, Iron, Phosphorus and Water per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Raw Okra has 1.5 times more Fiber than Baked Whole White Potatoes.
• While Baked Whole White Potatoes contain 2.8 times more Energy and 2.8 times more Carbohydrate than Raw Okra.
• Both Raw Okra and Baked Whole White Potatoes have similar amounts of Sugars and Protein per 1 kg.
• Both Raw Okra as well as Baked Whole White Potatoes have insufficient amounts of Fat, Omega 3, Omega 6, Cholesterol, Fructose, Glucose and Sucrose in 1 kg.