Comparing Nutrients in 1 kilogram Onions Flakes VS Okra

Macros Ratio

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

Macro Nutrients

	Onions Flakes	Okra	Recommended Dietary Allowance
Energy	120% 3490kcal	11.4% 330kcal	2900kcal per day for Men 19-50 years
Fat	4.74% 4.6g	1.96% 1.9g	97g per day for Men 19-50 years
Saturated Fat	2.44% 0.78g	0.81% 0.26g	32g per day for Men 19-50 years
Omega 3	5.63% 0.09g	0.63% 0.01g	1.6g per day for Men 19-50 years
Omega 6	10% 1.7g	1.53% 0.26g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	641% 833g	57.3% 74.5g	130g per day for Men 19-50 years
Sugars	516% 374g	20.4% 15g	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	NA	7.86% 5.7g	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	NA	% 3.2g	g per day for Men 19-50 years
Sucrose	NA	% 6g	g per day for Men 19-50 years
Fiber	242% 92g	84.2% 32g	38g per day for Men 19-50 years
Protein	160% 89.5g	34.5% 19.3g	56g per day for Men 19-50 years

Vitamins

	Onions Flakes	Okra	Recommended Dietary Allowance
Vitamin A	1.1% 10μg	40% 360μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	417% 5mg	167% 2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	77% 1mg	46% 0.6mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	62% 9.9mg	62.5% 10mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	276% 14mg	49% 2.45mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	1231% 16mg	165% 2.15mg	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	415% 1660μg	150% 600μg	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	833% 750mg	256% 230mg	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	12% 1.8mg	18% 2.7mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	31.7% 38μg	261% 313μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Onions Flakes	Okra	Recommended Dietary Allowance
Calcium	257% 2570mg	82% 820mg	1000mg per day for Men 19-50 years
Copper	462% 4.16mg	121% 1.1mg	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	194% 15.5mg	77.5% 6.2mg	8mg per day for Men 19-50 years
Magnesium	219% 920mg	136% 570mg	420mg per day for Men 19-50 years
Manganese	604% 14mg	343% 7.88mg	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	433% 3030mg	87% 610mg	700mg per day for Men 19-50 years
Potassium	477% 16220mg	88% 2990mg	3400mg per day for Men 19-50 years
Selenium	91% 50μg	12.7% 7μg	55μg per day for Men 19-50 years
Sodium	14% 210mg	4.67% 70mg	1500mg per day for Men 19-50 years
Zinc	172% 19mg	52.7% 5.8mg	11mg per day for Men 19-50 years
Water	1.06% 39.3g	24.2% 896g	3700g per day for Men 19-50 years

Nutrient Comparison: Onions Flakes VS Okra per 1 kg

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

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

• 1 kilogram of Onions Flakes has 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 Okra.
• While 1 kg of Raw Okra contains 36 times more Vitamin A and 8.2 times more Vitamin K than Dry Onions Flakes.
• Both Onions Flakes and Okra provide similar amounts of Vitamin B3 per one kilogram.
• 1 kilogram of Onions Flakes have insufficient amounts of Vitamin A
• Both Dry Onions Flakes as well as Raw Okra have insufficient amounts of Vitamin B12, Vitamin D and Vitamin E in one kilogram.

Comparing minerals per 1 kilogram for Onions Flakes vs Okra:

• 1 kilogram of Onions Flakes has 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 Okra.
• While 1 kg of Raw Okra contains 22.8 times more Water than Dry Onions Flakes.
• 1 kilogram of Okra lack sufficient amounts of Selenium

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Onions Flakes has 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 Okra.
• 1 kilogram of Okra provide inadequate amounts of Energy
• Both Dry Onions Flakes as well as Raw Okra provide inadequate amounts of Omega 3 and Omega 6 in one kilogram.