Comparing Nutrients in 1 pound Boiled Okra with Salt VS Canned Carrots with Liquids and Salt

Macros Ratio

	Protein	Fat	Carbs
Boiled Okra with Salt	27%	7%	66%
Canned Carrots with Liquids and Salt	9%	5%	86%

Macro Nutrients

	Boiled Okra with Salt	Canned Carrots with Liquids and Salt	Recommended Dietary Allowance
Energy	3.44% 100kcal	3.6% 104kcal	2900kcal per day for Men 19-50 years
Fat	0.98% 0.95g	0.65% 0.64g	97g per day for Men 19-50 years
Saturated Fat	0.64% 0.2g	0.35% 0.11g	32g per day for Men 19-50 years
Omega 3	0.28% 0.005g	2.27% 0.036g	1.6g per day for Men 19-50 years
Omega 6	1.2% 0.2g	1.5% 0.25g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	15.7% 20.5g	18.7% 24.4g	130g per day for Men 19-50 years
Sugars	15% 11g	15.4% 11g	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	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	30% 11.3g	21.5% 8.16g	38g per day for Men 19-50 years
Protein	15% 8.5g	4.7% 2.63g	56g per day for Men 19-50 years

Vitamins

	Boiled Okra with Salt	Canned Carrots with Liquids and Salt	Recommended Dietary Allowance
Vitamin A	7.06% 63.5μg	309% 2781μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	50% 0.6mg	7.2% 0.086mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	19% 0.25mg	9.42% 0.12mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	24.7% 3.95mg	12% 1.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	19.3% 0.97mg	12.6% 0.63mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	65.2% 0.85mg	39% 0.51mg	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	52% 209μg	9.07% 36.3μg	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	82% 74mg	10% 9.07mg	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	8.16% 1.22mg	22% 3.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	151% 181μg	37% 44.5μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Okra with Salt	Canned Carrots with Liquids and Salt	Recommended Dietary Allowance
Calcium	35% 349mg	14% 141mg	1000mg per day for Men 19-50 years
Copper	43% 0.39mg	52% 0.47mg	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	16% 1.27mg	29.5% 2.36mg	8mg per day for Men 19-50 years
Magnesium	39% 163mg	9.7% 41mg	420mg per day for Men 19-50 years
Manganese	58% 1.33mg	88.7% 2.04mg	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	20.7% 145mg	13% 91mg	700mg per day for Men 19-50 years
Potassium	18% 612mg	23% 785mg	3400mg per day for Men 19-50 years
Selenium	3.3% 1.8μg	3.3% 1.8μg	55μg per day for Men 19-50 years
Sodium	73% 1093mg	72.6% 1089mg	1500mg per day for Men 19-50 years
Zinc	17.7% 1.95mg	12% 1.3mg	11mg per day for Men 19-50 years
Water	11.3% 420g	11.4% 422g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Okra with Salt VS Canned Carrots with Liquids and Salt per 1 lb

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

Lets compare vitamin content per 1 pound of Boiled Okra with Salt vs Canned Carrots with Liquids and Salt:

• 1 pound of Boiled Okra with Salt has 6.9 times more Vitamin B1, 2 times more Vitamin B2, 2.1 times more Vitamin B3, 1.5 times more Vitamin B5, 1.7 times more Vitamin B6, 5.8 times more Vitamin B9, 8.2 times more Vitamin C and 4.1 times more Vitamin K than Canned Carrots with Liquids and Salt.
• While 1 lb of Canned Carrots Solids and Liquids with Salt contains 43.8 times more Vitamin A and 2.7 times more Vitamin E than Boiled and Drained Okra with Salt.
• 1 pound of Boiled Okra with Salt have insufficient amounts of Vitamin A and Vitamin E
• 1 pound of Canned Carrots with Liquids and Salt have insufficient amounts of Vitamin B1
• Both Boiled and Drained Okra with Salt as well as Canned Carrots Solids and Liquids with Salt have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Boiled Okra with Salt vs Canned Carrots with Liquids and Salt:

• 1 pound of Boiled Okra with Salt has 2.5 times more Calcium, 4 times more Magnesium, 1.6 times more Phosphorus and 1.5 times more Zinc than Canned Carrots with Liquids and Salt.
• While 1 lb of Canned Carrots Solids and Liquids with Salt contains 1.9 times more Iron, 1.5 times more Manganese and 1.3 times more Potassium than Boiled and Drained Okra with Salt.
• Both Boiled Okra with Salt and Canned Carrots with Liquids and Salt contain similar levels of Copper, Sodium and Water per one pound.
• Both Boiled and Drained Okra with Salt as well as Canned Carrots Solids and Liquids with Salt lack sufficient amounts of Selenium in one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Boiled Okra with Salt has 1.4 times more Fiber and 3.2 times more Protein than Canned Carrots with Liquids and Salt.
• Both Boiled Okra with Salt and Canned Carrots with Liquids and Salt offer comparable quantities of Carbohydrate and Sugars per one pound.
• 1 pound of Canned Carrots with Liquids and Salt provide inadequate amounts of Protein
• Both Boiled and Drained Okra with Salt as well as Canned Carrots Solids and Liquids with Salt provide inadequate amounts of Energy, Omega 3 and Omega 6 in one pound.