Comparing Nutrients in 1 kilogram Baked White Potatoes VS Boiled Okra

Macros Ratio

	Protein	Fat	Carbs
Baked White Potatoes	9%	1%	90%
Boiled Okra	27%	7%	66%

Macro Nutrients

	Baked White Potatoes	Boiled Okra	Recommended Dietary Allowance
Energy	31.7% 920kcal	7.6% 220kcal	2900kcal per day for Men 19-50 years
Fat	1.55% 1.5g	2.16% 2.1g	97g per day for Men 19-50 years
Saturated Fat	1.25% 0.4g	1.4% 0.45g	32g per day for Men 19-50 years
Omega 3	9.38% 0.15g	0.63% 0.01g	1.6g per day for Men 19-50 years
Omega 6	2.9% 0.49g	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	162% 211g	34.7% 45g	130g per day for Men 19-50 years
Sugars	21% 15.3g	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	4.97% 3.6g	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	% 6.3g	NA	g per day for Men 19-50 years
Sucrose	% 4g	NA	g per day for Men 19-50 years
Fiber	55.3% 21g	65.8% 25g	38g per day for Men 19-50 years
Protein	37.5% 21g	33.4% 18.7g	56g per day for Men 19-50 years

Vitamins

	Baked White Potatoes	Boiled Okra	Recommended Dietary Allowance
Vitamin A	1.1% 10μg	15.6% 140μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	40% 0.48mg	110% 1.32mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	33% 0.43mg	42.3% 0.55mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	96% 15.3mg	54.4% 8.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	76.6% 3.83mg	42.6% 2.13mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	162% 2.1mg	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	95% 380μg	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	140% 126mg	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	2.67% 0.4mg	18% 2.7mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	22.5% 27μg	333% 400μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked White Potatoes	Boiled Okra	Recommended Dietary Allowance
Calcium	10% 100mg	77% 770mg	1000mg per day for Men 19-50 years
Copper	141% 1.27mg	94% 0.85mg	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	80% 6.4mg	35% 2.8mg	8mg per day for Men 19-50 years
Magnesium	64.3% 270mg	85.7% 360mg	420mg per day for Men 19-50 years
Manganese	82% 1.9mg	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	107% 750mg	45.7% 320mg	700mg per day for Men 19-50 years
Potassium	160% 5440mg	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	4.67% 70mg	4% 60mg	1500mg per day for Men 19-50 years
Zinc	32% 3.5mg	39% 4.3mg	11mg per day for Men 19-50 years
Water	20.4% 754g	25% 926g	3700g per day for Men 19-50 years

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

• Baked Whole White Potatoes have 1.8 times more Vitamin B3 and 1.8 times more Vitamin B5 than Boiled and Drained Okra.
• While Boiled and Drained Okra contains 14 times more Vitamin A, 2.8 times more Vitamin B1, 1.3 times more Vitamin B2, 1.3 times more Vitamin C, 6.8 times more Vitamin E and 14.8 times more Vitamin K than Baked Whole White Potatoes.
• Both Baked Whole White Potatoes and Boiled and Drained Okra have similar amounts of Vitamin B6 and Vitamin B9 per 1 kg.
• Both Baked Whole White Potatoes as well as Boiled and Drained Okra have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

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

• Baked Whole White Potatoes have 1.5 times more Copper, 2.3 times more Iron, 2.3 times more Phosphorus and 4 times more Potassium than Boiled and Drained Okra.
• While Boiled and Drained Okra contains 7.7 times more Calcium, 1.3 times more Magnesium and 1.6 times more Manganese than Baked Whole White Potatoes.
• Both Baked Whole White Potatoes and Boiled and Drained Okra have similar amounts of Zinc and Water per 1 kg.
• Both Baked Whole White Potatoes as well as Boiled and Drained Okra have insufficient amounts of Selenium in 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Baked Whole White Potatoes have 4.2 times more Energy and 4.7 times more Carbohydrate than Boiled and Drained Okra.
• While Boiled and Drained Okra contains 1.6 times more Sugars than Baked Whole White Potatoes.
• Both Baked Whole White Potatoes and Boiled and Drained Okra have similar amounts of Fiber and Protein per 1 kg.
• Both Baked Whole White Potatoes as well as Boiled and Drained Okra have insufficient amounts of Fat, Omega 3, Omega 6, Cholesterol, Glucose and Sucrose in 1 kg.