Comparing Nutrients in 1 pound Frozen Chopped Broccoli VS Okra

Macros Ratio

	Protein	Fat	Carbs
Frozen Chopped Broccoli	34%	8%	58%
Okra	20%	4%	76%

Macro Nutrients

	Frozen Chopped Broccoli	Okra	Recommended Dietary Allowance
Energy	4.07% 118kcal	5.16% 150kcal	2900kcal per day for Men 19-50 years
Fat	1.36% 1.3g	0.89% 0.86g	97g per day for Men 19-50 years
Saturated Fat	0.62% 0.2g	0.37% 0.12g	32g per day for Men 19-50 years
Omega 3	29.8% 0.48g	0.28% 0.005g	1.6g per day for Men 19-50 years
Omega 6	0.83% 0.14g	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	16.7% 21.7g	26% 33.8g	130g per day for Men 19-50 years
Sugars	8.45% 6.12g	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	5.2% 3.76g	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	% 3.4g	% 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	22.8% 12.7g	15.6% 8.75g	56g per day for Men 19-50 years

Vitamins

	Frozen Chopped Broccoli	Okra	Recommended Dietary Allowance
Vitamin A	26.2% 236μg	18% 163μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	20% 0.24mg	75.6% 0.91mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	33.5% 0.44mg	21% 0.27mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13.3% 2.13mg	28.3% 4.54mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	25.3% 1.27mg	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	76% 304μg	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	284% 256mg	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	37% 5.53mg	8.16% 1.22mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	307% 368μg	118% 142μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Chopped Broccoli	Okra	Recommended Dietary Allowance
Calcium	25.4% 254mg	37% 372mg	1000mg per day for Men 19-50 years
Copper	19% 0.17mg	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	46% 3.67mg	35% 2.8mg	8mg per day for Men 19-50 years
Magnesium	19.4% 81.6mg	61.6% 259mg	420mg per day for Men 19-50 years
Manganese	58% 1.33mg	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	32.4% 227mg	39.5% 277mg	700mg per day for Men 19-50 years
Potassium	28.3% 962mg	40% 1356mg	3400mg per day for Men 19-50 years
Selenium	23% 12.7μg	5.77% 3.18μg	55μg per day for Men 19-50 years
Sodium	7.26% 109mg	2.1% 31.8mg	1500mg per day for Men 19-50 years
Zinc	19.8% 2.18mg	24% 2.63mg	11mg per day for Men 19-50 years
Water	11.2% 415g	11% 406g	3700g per day for Men 19-50 years

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

• Frozen Chopped Broccoli, Unprepared has 1.4 times more Vitamin A, 1.6 times more Vitamin B2, 2.5 times more Vitamin C, 4.5 times more Vitamin E and 2.6 times more Vitamin K than Raw Okra.
• While Raw Okra contains 3.8 times more Vitamin B1, 2.1 times more Vitamin B3 and 1.7 times more Vitamin B6 than Frozen Chopped Broccoli, Unprepared.
• Both Frozen Chopped Broccoli, Unprepared and Raw Okra have similar amounts of Vitamin B5 and Vitamin B9 per 1 lb.
• Both Frozen Chopped Broccoli, Unprepared as well as Raw Okra have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

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

• Frozen Chopped Broccoli, Unprepared has 1.3 times more Iron, 4 times more Selenium and 3.4 times more Sodium than Raw Okra.
• While Raw Okra contains 1.5 times more Calcium, 2.9 times more Copper, 3.2 times more Magnesium, 2.7 times more Manganese and 1.4 times more Potassium than Frozen Chopped Broccoli, Unprepared.
• Both Frozen Chopped Broccoli, Unprepared and Raw Okra have similar amounts of Phosphorus, Zinc and Water per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Frozen Chopped Broccoli, Unprepared has 105 times more Omega 3, 1.5 times more Fructose and 1.5 times more Protein than Raw Okra.
• While Raw Okra contains 1.3 times more Energy and 1.6 times more Carbohydrate than Frozen Chopped Broccoli, Unprepared.
• Both Frozen Chopped Broccoli, Unprepared and Raw Okra have similar amounts of Sugars and Fiber per 1 lb.
• Both Frozen Chopped Broccoli, Unprepared as well as Raw Okra have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 1 lb.