Comparing Nutrients in 1 pound California Red Kidney Beans VS Cooked Frozen Okra

Macros Ratio

	Protein	Fat	Carbs
California Red Kidney Beans	29%	1%	70%
Cooked Frozen Okra	19%	6%	75%

Macro Nutrients

	California Red Kidney Beans	Cooked Frozen Okra	Recommended Dietary Allowance
Energy	51.6% 1497kcal	4.54% 132kcal	2900kcal per day for Men 19-50 years
Fat	1.17% 1.13g	1.12% 1.1g	97g per day for Men 19-50 years
Saturated Fat	0.51% 0.16g	0.89% 0.29g	32g per day for Men 19-50 years
Omega 3	24% 0.38g	0.28% 0.005g	1.6g per day for Men 19-50 years
Omega 6	1.44% 0.24g	1.7% 0.29g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	209% 271g	22.4% 29g	130g per day for Men 19-50 years
Sugars	NA	18% 13g	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	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	297% 113g	25% 9.53g	38g per day for Men 19-50 years
Protein	197% 111g	13.2% 7.4g	56g per day for Men 19-50 years

Vitamins

	California Red Kidney Beans	Cooked Frozen Okra	Recommended Dietary Allowance
Vitamin A	0% 0μg	7.56% 68μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	200% 2.4mg	27.6% 0.33mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	76.4% 0.99mg	33.5% 0.44mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	58.4% 9.34mg	17.5% 2.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	70.8% 3.54mg	19% 0.95mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	139% 1.8mg	13% 0.17mg	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	447% 1787μg	113% 454μg	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	22.7% 20.4mg	48.4% 43.5mg	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	NA	9.68% 1.45mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	181% 217μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	California Red Kidney Beans	Cooked Frozen Okra	Recommended Dietary Allowance
Calcium	88.5% 885mg	33.6% 336mg	1000mg per day for Men 19-50 years
Copper	554% 5mg	38.3% 0.34mg	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	530% 42.4mg	29.5% 2.36mg	8mg per day for Men 19-50 years
Magnesium	173% 726mg	43% 181mg	420mg per day for Men 19-50 years
Manganese	197% 4.54mg	166% 3.83mg	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	262% 1837mg	24% 168mg	700mg per day for Men 19-50 years
Potassium	199% 6759mg	24.5% 835mg	3400mg per day for Men 19-50 years
Selenium	26.4% 14.5μg	4.95% 2.72μg	55μg per day for Men 19-50 years
Sodium	3.33% 50mg	0.91% 13.6mg	1500mg per day for Men 19-50 years
Zinc	105% 11.6mg	20.2% 2.22mg	11mg per day for Men 19-50 years
Water	1.44% 53.3g	11% 413g	3700g per day for Men 19-50 years

Nutrient Comparison: California Red Kidney Beans VS Cooked Frozen Okra per 1 lb

Compare the macro and micronutrient content in 1 lb of California Red Kidney Beans versus 1 lb of Cooked Frozen Okra to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of California Red Kidney Beans vs Cooked Frozen Okra:

• 1 pound of California Red Kidney Beans has 7.2 times more Vitamin B1, 2.3 times more Vitamin B2, 3.3 times more Vitamin B3, 3.7 times more Vitamin B5, 10.7 times more Vitamin B6 and 3.9 times more Vitamin B9 than Cooked Frozen Okra.
• While 1 lb of Boiled and Drained Frozen Okra contains 2.1 times more Vitamin C than Raw California Red Kidney Beans.
• Both Raw California Red Kidney Beans as well as Boiled and Drained Frozen Okra have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for California Red Kidney Beans vs Cooked Frozen Okra:

• 1 pound of California Red Kidney Beans has 2.6 times more Calcium, 14.5 times more Copper, 18 times more Iron, 4 times more Magnesium, 10.9 times more Phosphorus, 8.1 times more Potassium, 5.3 times more Selenium and 5.2 times more Zinc than Cooked Frozen Okra.
• While 1 lb of Boiled and Drained Frozen Okra contains 7.8 times more Water than Raw California Red Kidney Beans.
• Both California Red Kidney Beans and Cooked Frozen Okra contain similar levels of Manganese per one pound.
• 1 pound of Cooked Frozen Okra lack sufficient amounts of Selenium

Comparison of macro-nutrients per 1 pound:

• 1 pound of California Red Kidney Beans has 11.4 times more Energy, 84 times more Omega 3, 9.3 times more Carbohydrate, 11.9 times more Fiber and 15 times more Protein than Cooked Frozen Okra.
• 1 pound of Cooked Frozen Okra provide inadequate amounts of Energy and Omega 3
• Both Raw California Red Kidney Beans as well as Boiled and Drained Frozen Okra provide inadequate amounts of Omega 6 in one pound.