Comparing Nutrients in 1 pound Cooked Chopped Frozen Broccoli VS Okra

Macros Ratio

	Protein	Fat	Carbs
Cooked Chopped Frozen Broccoli	36%	3%	61%
Okra	20%	4%	76%

Macro Nutrients

	Cooked Chopped Frozen Broccoli	Okra	Recommended Dietary Allowance
Energy	4.38% 127kcal	5.16% 150kcal	2900kcal per day for Men 19-50 years
Fat	0.56% 0.54g	0.89% 0.86g	97g per day for Men 19-50 years
Saturated Fat	0.26% 0.082g	0.37% 0.12g	32g per day for Men 19-50 years
Omega 3	12% 0.19g	0.28% 0.005g	1.6g per day for Men 19-50 years
Omega 6	0.35% 0.059g	0.69% 0.12g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	18.7% 24.3g	26% 33.8g	130g per day for Men 19-50 years
Sugars	9.2% 6.67g	9.26% 6.7g	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	3.57% 2.6g	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	NA	% 1.45g	g per day for Men 19-50 years
Sucrose	NA	% 2.72g	g per day for Men 19-50 years
Fiber	36% 13.6g	38% 14.5g	38g per day for Men 19-50 years
Protein	25% 14g	15.6% 8.75g	56g per day for Men 19-50 years

Vitamins

	Cooked Chopped Frozen Broccoli	Okra	Recommended Dietary Allowance
Vitamin A	25.7% 231μg	18% 163μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	20.8% 0.25mg	75.6% 0.91mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	28.3% 0.37mg	21% 0.27mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13% 2.08mg	28.3% 4.54mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	25% 1.24mg	22.2% 1.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	45.4% 0.59mg	75% 0.98mg	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	63.5% 254μg	68% 272μg	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	202% 182mg	116% 104mg	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	40% 6mg	8.16% 1.22mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	333% 400μg	118% 142μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Chopped Frozen Broccoli	Okra	Recommended Dietary Allowance
Calcium	15% 150mg	37% 372mg	1000mg per day for Men 19-50 years
Copper	17% 0.15mg	55% 0.49mg	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	34.6% 2.77mg	35% 2.8mg	8mg per day for Men 19-50 years
Magnesium	14% 59mg	61.6% 259mg	420mg per day for Men 19-50 years
Manganese	44% 1mg	155% 3.57mg	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	31.8% 222mg	39.5% 277mg	700mg per day for Men 19-50 years
Potassium	19% 644mg	40% 1356mg	3400mg per day for Men 19-50 years
Selenium	5.77% 3.18μg	5.77% 3.18μg	55μg per day for Men 19-50 years
Sodium	3.33% 50mg	2.1% 31.8mg	1500mg per day for Men 19-50 years
Zinc	11.5% 1.27mg	24% 2.63mg	11mg per day for Men 19-50 years
Water	11% 411g	11% 406g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Chopped Frozen Broccoli VS Okra per 1 lb

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

Lets compare vitamin content per 1 pound of Cooked Chopped Frozen Broccoli vs Okra:

• 1 pound of Cooked Chopped Frozen Broccoli has 1.4 times more Vitamin A, 1.4 times more Vitamin B2, 1.7 times more Vitamin C, 4.9 times more Vitamin E and 2.8 times more Vitamin K than Okra.
• While 1 lb of Raw Okra contains 3.6 times more Vitamin B1, 2.2 times more Vitamin B3 and 1.7 times more Vitamin B6 than Boiled Chopped Frozen Broccoli.
• Both Cooked Chopped Frozen Broccoli and Okra provide similar amounts of Vitamin B5 and Vitamin B9 per one pound.
• 1 pound of Okra have insufficient amounts of Vitamin E
• Both Boiled Chopped Frozen Broccoli as well as Raw Okra have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Cooked Chopped Frozen Broccoli vs Okra:

• 1 lb of Raw Okra contains 2.5 times more Calcium, 3.2 times more Copper, 4.4 times more Magnesium, 3.5 times more Manganese, 2.1 times more Potassium and 2.1 times more Zinc than Boiled Chopped Frozen Broccoli.
• Both Cooked Chopped Frozen Broccoli and Okra contain similar levels of Iron, Phosphorus and Water per one pound.
• Both Boiled Chopped Frozen Broccoli as well as Raw Okra lack sufficient amounts of Selenium in one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Cooked Chopped Frozen Broccoli has 42 times more Omega 3 and 1.6 times more Protein than Okra.
• While 1 lb of Raw Okra contains 1.4 times more Carbohydrate than Boiled Chopped Frozen Broccoli.
• Both Cooked Chopped Frozen Broccoli and Okra offer comparable quantities of Sugars and Fiber per one pound.
• 1 pound of Okra provide inadequate amounts of Omega 3
• Both Boiled Chopped Frozen Broccoli as well as Raw Okra provide inadequate amounts of Energy and Omega 6 in one pound.