Comparing Nutrients in 1 pound Boiled Carrots VS Cooked Frozen Okra with Salt

Macros Ratio

	Protein	Fat	Carbs
Boiled Carrots	8%	4%	88%
Cooked Frozen Okra with Salt	19%	6%	75%

Macro Nutrients

	Boiled Carrots	Cooked Frozen Okra with Salt	Recommended Dietary Allowance
Energy	5.47% 159kcal	4.54% 132kcal	2900kcal per day for Men 19-50 years
Fat	0.84% 0.82g	1.12% 1.1g	97g per day for Men 19-50 years
Saturated Fat	0.43% 0.14g	0.89% 0.29g	32g per day for Men 19-50 years
Omega 3	0.28% 0.005g	0.28% 0.005g	1.6g per day for Men 19-50 years
Omega 6	2.32% 0.39g	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	28.7% 37.3g	22.4% 29g	130g per day for Men 19-50 years
Sugars	21.6% 15.6g	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	2.25% 1.63g	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	% 1.8g	NA	g per day for Men 19-50 years
Sucrose	% 12.2g	NA	g per day for Men 19-50 years
Fiber	36% 13.6g	25% 9.53g	38g per day for Men 19-50 years
Protein	6.16% 3.45g	13.2% 7.4g	56g per day for Men 19-50 years

Vitamins

	Boiled Carrots	Cooked Frozen Okra with Salt	Recommended Dietary Allowance
Vitamin A	429% 3865μg	7.56% 68μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	25% 0.3mg	27.6% 0.33mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	15.4% 0.2mg	33.5% 0.44mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	18.3% 2.93mg	17.5% 2.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	21% 1.05mg	19% 0.95mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	53.4% 0.69mg	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	16% 63.5μg	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	18% 16.3mg	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	31% 4.67mg	9.68% 1.45mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	51.8% 62μg	181% 217μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Carrots	Cooked Frozen Okra with Salt	Recommended Dietary Allowance
Calcium	13.6% 136mg	33.6% 336mg	1000mg per day for Men 19-50 years
Copper	8.57% 0.077mg	38.3% 0.34mg	0.9mg per day for Men 19-50 years
Fluoride	5.4% 215μg	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	19.3% 1.54mg	29.5% 2.36mg	8mg per day for Men 19-50 years
Magnesium	10.8% 45.4mg	43% 181mg	420mg per day for Men 19-50 years
Manganese	30.6% 0.7mg	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	19.4% 136mg	24% 168mg	700mg per day for Men 19-50 years
Potassium	31.4% 1066mg	24.5% 835mg	3400mg per day for Men 19-50 years
Selenium	5.77% 3.18μg	4.95% 2.72μg	55μg per day for Men 19-50 years
Sodium	17.5% 263mg	72.3% 1084mg	1500mg per day for Men 19-50 years
Zinc	8.25% 0.91mg	20.2% 2.22mg	11mg per day for Men 19-50 years
Water	11% 409g	11% 413g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Carrots VS Cooked Frozen Okra with Salt per 1 lb

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

Lets compare vitamin content per 1 pound of Boiled Carrots vs Cooked Frozen Okra with Salt:

• 1 pound of Boiled Carrots has 56.8 times more Vitamin A, 4.1 times more Vitamin B6 and 3.2 times more Vitamin E than Cooked Frozen Okra with Salt.
• While 1 lb of Boiled Frozen Okra, drained with Salt contains 2.2 times more Vitamin B2, 7.1 times more Vitamin B9, 2.7 times more Vitamin C and 3.5 times more Vitamin K than Boiled and Drained Carrots.
• Both Boiled Carrots and Cooked Frozen Okra with Salt provide similar amounts of Vitamin B1, Vitamin B3 and Vitamin B5 per one pound.
• 1 pound of Cooked Frozen Okra with Salt have insufficient amounts of Vitamin A
• Both Boiled and Drained Carrots as well as Boiled Frozen Okra, drained with Salt have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Boiled Carrots vs Cooked Frozen Okra with Salt:

• 1 pound of Boiled Carrots has 1.3 times more Potassium than Cooked Frozen Okra with Salt.
• While 1 lb of Boiled Frozen Okra, drained with Salt contains 2.5 times more Calcium, 4.5 times more Copper, 1.5 times more Iron, 4 times more Magnesium, 5.4 times more Manganese, 4.1 times more Sodium and 2.5 times more Zinc than Boiled and Drained Carrots.
• Both Boiled Carrots and Cooked Frozen Okra with Salt contain similar levels of Phosphorus and Water per one pound.
• 1 pound of Boiled Carrots lack sufficient amounts of Copper and Zinc
• Both Boiled and Drained Carrots as well as Boiled Frozen Okra, drained with Salt lack sufficient amounts of Selenium in one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Boiled Carrots has 1.3 times more Carbohydrate, 1.2 times more Sugars and 1.4 times more Fiber than Cooked Frozen Okra with Salt.
• While 1 lb of Boiled Frozen Okra, drained with Salt contains 2.1 times more Protein than Boiled and Drained Carrots.
• 1 pound of Boiled Carrots provide inadequate amounts of Protein
• Both Boiled and Drained Carrots as well as Boiled Frozen Okra, drained with Salt provide inadequate amounts of Energy, Omega 3 and Omega 6 in one pound.