Comparing Nutrients in 1 pound Boiled Okra with Salt VS Boiled Onions with Salt

Macros Ratio

	Protein	Fat	Carbs
Boiled Okra with Salt	27%	7%	66%
Boiled Onions with Salt	12%	4%	84%

Macro Nutrients

	Boiled Okra with Salt	Boiled Onions with Salt	Recommended Dietary Allowance
Energy	3.44% 100kcal	6.57% 191kcal	2900kcal per day for Men 19-50 years
Fat	0.98% 0.95g	0.89% 0.86g	97g per day for Men 19-50 years
Saturated Fat	0.64% 0.2g	0.44% 0.14g	32g per day for Men 19-50 years
Omega 3	0.28% 0.005g	1.13% 0.018g	1.6g per day for Men 19-50 years
Omega 6	1.2% 0.2g	1.87% 0.32g	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	33.4% 43.4g	130g per day for Men 19-50 years
Sugars	15% 11g	29.6% 21.5g	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	16.7% 6.35g	38g per day for Men 19-50 years
Protein	15% 8.5g	11% 6.17g	56g per day for Men 19-50 years

Vitamins

	Boiled Okra with Salt	Boiled Onions with Salt	Recommended Dietary Allowance
Vitamin A	7.06% 63.5μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	50% 0.6mg	16% 0.19mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	19% 0.25mg	8.03% 0.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	24.7% 3.95mg	4.68% 0.75mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	19.3% 0.97mg	10.3% 0.51mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	65.2% 0.85mg	45% 0.59mg	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	17% 68μg	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	26.2% 23.6mg	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	0.6% 0.091mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	151% 181μg	1.9% 2.27μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Okra with Salt	Boiled Onions with Salt	Recommended Dietary Allowance
Calcium	35% 349mg	9.98% 100mg	1000mg per day for Men 19-50 years
Copper	43% 0.39mg	33.8% 0.3mg	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	13.6% 1.1mg	8mg per day for Men 19-50 years
Magnesium	39% 163mg	12% 50mg	420mg per day for Men 19-50 years
Manganese	58% 1.33mg	30% 0.69mg	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	22.7% 159mg	700mg per day for Men 19-50 years
Potassium	18% 612mg	22% 753mg	3400mg per day for Men 19-50 years
Selenium	3.3% 1.8μg	4.95% 2.72μg	55μg per day for Men 19-50 years
Sodium	73% 1093mg	72.3% 1084mg	1500mg per day for Men 19-50 years
Zinc	17.7% 1.95mg	8.66% 0.95mg	11mg per day for Men 19-50 years
Water	11.3% 420g	10.8% 399g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Boiled Okra with Salt vs Boiled Onions with Salt:

• Boiled and Drained Okra with Salt has more Vitamin A, 3.1 times more Vitamin B1, 2.4 times more Vitamin B2, 5.3 times more Vitamin B3, 1.9 times more Vitamin B5, 1.4 times more Vitamin B6, 3.1 times more Vitamin B9, 3.1 times more Vitamin C, 13.5 times more Vitamin E and 80 times more Vitamin K than Boiled and Drained Onions with Salt.
• Both Boiled and Drained Okra with Salt as well as Boiled and Drained Onions with Salt have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Boiled Okra with Salt vs Boiled Onions with Salt:

• Boiled and Drained Okra with Salt has 3.5 times more Calcium, 1.3 times more Copper, 3.3 times more Magnesium, 1.9 times more Manganese and 2 times more Zinc than Boiled and Drained Onions with Salt.
• While Boiled and Drained Onions with Salt contain 1.5 times more Selenium than Boiled and Drained Okra with Salt.
• Both Boiled and Drained Okra with Salt and Boiled and Drained Onions with Salt have similar amounts of Iron, Phosphorus, Potassium, Sodium and Water per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Boiled and Drained Okra with Salt has 1.8 times more Fiber and 1.4 times more Protein than Boiled and Drained Onions with Salt.
• While Boiled and Drained Onions with Salt contain 1.9 times more Energy, 2.1 times more Carbohydrate and 2 times more Sugars than Boiled and Drained Okra with Salt.
• Both Boiled and Drained Okra with Salt as well as Boiled and Drained Onions with Salt have insufficient amounts of Fat, Omega 3, Omega 6, Cholesterol, Glucose and Sucrose in 1 lb.