Comparing Nutrients in 1 pound Blanched Almonds VS Okra

Macros Ratio

	Protein	Fat	Carbs
Blanched Almonds	14%	75%	11%
Okra	20%	4%	76%

Macro Nutrients

	Blanched Almonds	Okra	Recommended Dietary Allowance
Energy	92% 2676kcal	5.16% 150kcal	2900kcal per day for Men 19-50 years
Fat	246% 238g	0.89% 0.86g	97g per day for Men 19-50 years
Saturated Fat	56% 18g	0.37% 0.12g	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	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	65% 84.7g	26% 33.8g	130g per day for Men 19-50 years
Sugars	29% 21g	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	0% 0g	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	% 0.14g	% 1.45g	g per day for Men 19-50 years
Sucrose	% 20.2g	% 2.72g	g per day for Men 19-50 years
Fiber	118% 45g	38% 14.5g	38g per day for Men 19-50 years
Protein	173% 97g	15.6% 8.75g	56g per day for Men 19-50 years

Vitamins

	Blanched Almonds	Okra	Recommended Dietary Allowance
Vitamin A	0% 0μg	18% 163μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	72% 0.87mg	75.6% 0.91mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	248% 3.23mg	21% 0.27mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	99% 16mg	28.3% 4.54mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	28.5% 1.42mg	22.2% 1.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	40% 0.52mg	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	55.6% 222μg	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	0% 0mg	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	718% 108mg	8.16% 1.22mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	118% 142μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Blanched Almonds	Okra	Recommended Dietary Allowance
Calcium	107% 1070mg	37% 372mg	1000mg per day for Men 19-50 years
Copper	518% 4.66mg	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	186% 15mg	35% 2.8mg	8mg per day for Men 19-50 years
Magnesium	289% 1216mg	61.6% 259mg	420mg per day for Men 19-50 years
Manganese	362% 8.32mg	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	312% 2182mg	39.5% 277mg	700mg per day for Men 19-50 years
Potassium	88% 2989mg	40% 1356mg	3400mg per day for Men 19-50 years
Selenium	26.4% 14.5μg	5.77% 3.18μg	55μg per day for Men 19-50 years
Sodium	5.75% 86mg	2.1% 31.8mg	1500mg per day for Men 19-50 years
Zinc	122% 13.5mg	24% 2.63mg	11mg per day for Men 19-50 years
Water	0.55% 20.5g	11% 406g	3700g per day for Men 19-50 years

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

• Blanched Almonds have 11.9 times more Vitamin B2, 3.5 times more Vitamin B3, 1.3 times more Vitamin B5 and 88 times more Vitamin E than Raw Okra.
• While Raw Okra contains more Vitamin A, 1.9 times more Vitamin B6, more Vitamin C and more Vitamin K than Blanched Almonds.
• Both Blanched Almonds and Raw Okra have similar amounts of Vitamin B1 and Vitamin B9 per 1 lb.
• Both Blanched Almonds as well as Raw Okra have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Blanched Almonds vs Okra:

• Blanched Almonds have 2.9 times more Calcium, 9.4 times more Copper, 5.3 times more Iron, 4.7 times more Magnesium, 2.3 times more Manganese, 7.9 times more Phosphorus, 2.2 times more Potassium, 4.6 times more Selenium, 2.7 times more Sodium and 5.1 times more Zinc than Raw Okra.
• While Raw Okra contains 19.9 times more Water than Blanched Almonds.

Comparison of macro-nutrients per 1 pound:

• Blanched Almonds have 17.9 times more Energy, 276.4 times more Fat, 152 times more Saturated Fat, 475.6 times more Omega 6, 2.5 times more Carbohydrate, 3.1 times more Sugars, 3.1 times more Fiber and 11.1 times more Protein than Raw Okra.
• Both Blanched Almonds as well as Raw Okra have insufficient amounts of Omega 3, Cholesterol, Fructose, Glucose and Sucrose in 1 lb.