Comparing Nutrients in 1 pound Blanched Almonds VS Cooked Frozen Okra

Macros Ratio

	Protein	Fat	Carbs
Blanched Almonds	14%	75%	11%
Cooked Frozen Okra	19%	6%	75%

Macro Nutrients

	Blanched Almonds	Cooked Frozen Okra	Recommended Dietary Allowance
Energy	92% 2676kcal	4.54% 132kcal	2900kcal per day for Men 19-50 years
Fat	246% 238g	1.12% 1.1g	97g per day for Men 19-50 years
Saturated Fat	56% 18g	0.89% 0.29g	32g per day for Men 19-50 years
Omega 3	1.13% 0.018g	0.28% 0.005g	1.6g per day for Men 19-50 years
Omega 6	330% 56g	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	65% 84.7g	22.4% 29g	130g per day for Men 19-50 years
Sugars	29% 21g	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	0% 0g	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	% 0.14g	NA	g per day for Men 19-50 years
Sucrose	% 20.2g	NA	g per day for Men 19-50 years
Fiber	118% 45g	25% 9.53g	38g per day for Men 19-50 years
Protein	173% 97g	13.2% 7.4g	56g per day for Men 19-50 years

Vitamins

	Blanched Almonds	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	72% 0.87mg	27.6% 0.33mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	248% 3.23mg	33.5% 0.44mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	99% 16mg	17.5% 2.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	28.5% 1.42mg	19% 0.95mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	40% 0.52mg	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	55.6% 222μg	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	0% 0mg	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	718% 108mg	9.68% 1.45mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	181% 217μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Blanched Almonds	Cooked Frozen Okra	Recommended Dietary Allowance
Calcium	107% 1070mg	33.6% 336mg	1000mg per day for Men 19-50 years
Copper	518% 4.66mg	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	186% 15mg	29.5% 2.36mg	8mg per day for Men 19-50 years
Magnesium	289% 1216mg	43% 181mg	420mg per day for Men 19-50 years
Manganese	362% 8.32mg	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	312% 2182mg	24% 168mg	700mg per day for Men 19-50 years
Potassium	88% 2989mg	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	5.75% 86mg	0.91% 13.6mg	1500mg per day for Men 19-50 years
Zinc	122% 13.5mg	20.2% 2.22mg	11mg per day for Men 19-50 years
Water	0.55% 20.5g	11% 413g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Blanched Almonds vs Cooked Frozen Okra:

• Blanched Almonds have 2.6 times more Vitamin B1, 7.4 times more Vitamin B2, 5.7 times more Vitamin B3, 1.5 times more Vitamin B5, 3.1 times more Vitamin B6 and 74.2 times more Vitamin E than Boiled and Drained Frozen Okra.
• While Boiled and Drained Frozen Okra contains more Vitamin A, 2 times more Vitamin B9, more Vitamin C and more Vitamin K than Blanched Almonds.
• Both Blanched Almonds as well as Boiled and Drained Frozen Okra have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Blanched Almonds vs Cooked Frozen Okra:

• Blanched Almonds have 3.2 times more Calcium, 13.5 times more Copper, 6.3 times more Iron, 6.7 times more Magnesium, 2.2 times more Manganese, 13 times more Phosphorus, 3.6 times more Potassium, 5.3 times more Selenium, 6.3 times more Sodium and 6.1 times more Zinc than Boiled and Drained Frozen Okra.
• While Boiled and Drained Frozen Okra contains 20.2 times more Water than Blanched Almonds.

Comparison of macro-nutrients per 1 pound:

• Blanched Almonds have 20.3 times more Energy, 218.8 times more Fat, 62.7 times more Saturated Fat, 196.3 times more Omega 6, 2.9 times more Carbohydrate, 1.6 times more Sugars, 4.7 times more Fiber and 13.1 times more Protein than Boiled and Drained Frozen Okra.
• Both Blanched Almonds as well as Boiled and Drained Frozen Okra have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 1 lb.