Comparing Nutrients in 1 kilogram Onions VS Boiled Okra

Macros Ratio

	Protein	Fat	Carbs
Onions	10%	2%	88%
Boiled Okra	27%	7%	66%

Macro Nutrients

	Onions	Boiled Okra	Recommended Dietary Allowance
Energy	13.8% 400kcal	7.6% 220kcal	2900kcal per day for Men 19-50 years
Fat	1.03% 1g	2.16% 2.1g	97g per day for Men 19-50 years
Saturated Fat	1.3% 0.42g	1.4% 0.45g	32g per day for Men 19-50 years
Omega 3	2.5% 0.04g	0.63% 0.01g	1.6g per day for Men 19-50 years
Omega 6	0.76% 0.13g	2.65% 0.45g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	72% 93g	34.7% 45g	130g per day for Men 19-50 years
Sugars	58.5% 42.4g	33% 24g	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	17.8% 13g	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	% 19.7g	NA	g per day for Men 19-50 years
Sucrose	% 9.9g	NA	g per day for Men 19-50 years
Fiber	44.7% 17g	65.8% 25g	38g per day for Men 19-50 years
Protein	19.6% 11g	33.4% 18.7g	56g per day for Men 19-50 years

Vitamins

	Onions	Boiled Okra	Recommended Dietary Allowance
Vitamin A	0% 0μg	15.6% 140μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	38.3% 0.46mg	110% 1.32mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	20.8% 0.27mg	42.3% 0.55mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.25% 1.16mg	54.4% 8.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	24.6% 1.23mg	42.6% 2.13mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	92% 1.2mg	144% 1.87mg	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	47.5% 190μg	115% 460μg	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	82.2% 74mg	181% 163mg	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	1.33% 0.2mg	18% 2.7mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.33% 4μg	333% 400μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Onions	Boiled Okra	Recommended Dietary Allowance
Calcium	23% 230mg	77% 770mg	1000mg per day for Men 19-50 years
Copper	43.3% 0.39mg	94% 0.85mg	0.9mg per day for Men 19-50 years
Fluoride	0.28% 11μg	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	26.3% 2.1mg	35% 2.8mg	8mg per day for Men 19-50 years
Magnesium	24% 100mg	85.7% 360mg	420mg per day for Men 19-50 years
Manganese	56% 1.3mg	128% 2.94mg	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	41.4% 290mg	45.7% 320mg	700mg per day for Men 19-50 years
Potassium	43% 1460mg	39.7% 1350mg	3400mg per day for Men 19-50 years
Selenium	9.1% 5μg	7.27% 4μg	55μg per day for Men 19-50 years
Sodium	2.67% 40mg	4% 60mg	1500mg per day for Men 19-50 years
Zinc	15.5% 1.7mg	39% 4.3mg	11mg per day for Men 19-50 years
Water	24% 891g	25% 926g	3700g per day for Men 19-50 years

Nutrient Comparison: Onions VS Boiled Okra per 1 kg

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

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

• 1 kg of Boiled and Drained Okra contains 2.9 times more Vitamin B1, 2 times more Vitamin B2, 7.5 times more Vitamin B3, 1.7 times more Vitamin B5, 1.6 times more Vitamin B6, 2.4 times more Vitamin B9, 2.2 times more Vitamin C and 100 times more Vitamin K than Raw Onions.
• 1 kilogram of Onions have insufficient amounts of Vitamin B3 and Vitamin K
• Both Raw Onions as well as Boiled and Drained Okra have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin E in one kilogram.

Comparing minerals per 1 kilogram for Onions vs Boiled Okra:

• 1 kg of Boiled and Drained Okra contains 3.3 times more Calcium, 2.2 times more Copper, 1.3 times more Iron, 3.6 times more Magnesium, 2.3 times more Manganese and 2.5 times more Zinc than Raw Onions.
• Both Onions and Boiled Okra contain similar levels of Phosphorus, Potassium and Water per one kilogram.
• 1 kilogram of Onions lack sufficient amounts of Zinc
• Both Raw Onions as well as Boiled and Drained Okra lack sufficient amounts of Selenium in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Onions has 2.1 times more Carbohydrate and 1.8 times more Sugars than Boiled Okra.
• While 1 kg of Boiled and Drained Okra contains 1.5 times more Fiber and 1.7 times more Protein than Raw Onions.
• 1 kilogram of Onions provide inadequate amounts of Protein
• Both Raw Onions as well as Boiled and Drained Okra provide inadequate amounts of Energy, Omega 3 and Omega 6 in one kilogram.