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

Macros Ratio

	Protein	Fat	Carbs
Boiled Okra with Salt	27%	7%	66%
Boiled Parsnips with Salt	7%	4%	89%

Macro Nutrients

	Boiled Okra with Salt	Boiled Parsnips with Salt	Recommended Dietary Allowance
Energy	3.44% 100kcal	11% 322kcal	2900kcal per day for Men 19-50 years
Fat	0.98% 0.95g	1.4% 1.36g	97g per day for Men 19-50 years
Saturated Fat	0.64% 0.2g	0.71% 0.23g	32g per day for Men 19-50 years
Omega 3	0.28% 0.005g	0.85% 0.014g	1.6g per day for Men 19-50 years
Omega 6	1.2% 0.2g	1.1% 0.19g	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	59.4% 77g	130g per day for Men 19-50 years
Sugars	15% 11g	30% 21.8g	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	47.7% 18g	38g per day for Men 19-50 years
Protein	15% 8.5g	10.7% 6g	56g per day for Men 19-50 years

Vitamins

	Boiled Okra with Salt	Boiled Parsnips 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	31.4% 0.38mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	19% 0.25mg	17.8% 0.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	24.7% 3.95mg	20.5% 3.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	19.3% 0.97mg	53.3% 2.67mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	65.2% 0.85mg	32.4% 0.42mg	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	65.8% 263μg	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	65.5% 59mg	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	30.2% 4.54mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	151% 181μg	3.78% 4.54μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Okra with Salt	Boiled Parsnips with Salt	Recommended Dietary Allowance
Calcium	35% 349mg	16.8% 168mg	1000mg per day for Men 19-50 years
Copper	43% 0.39mg	69.6% 0.63mg	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	33% 2.63mg	8mg per day for Men 19-50 years
Magnesium	39% 163mg	31.3% 132mg	420mg per day for Men 19-50 years
Manganese	58% 1.33mg	58% 1.33mg	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	44.7% 313mg	700mg per day for Men 19-50 years
Potassium	18% 612mg	49% 1665mg	3400mg per day for Men 19-50 years
Selenium	3.3% 1.8μg	14% 7.7μg	55μg per day for Men 19-50 years
Sodium	73% 1093mg	74.4% 1116mg	1500mg per day for Men 19-50 years
Zinc	17.7% 1.95mg	10.7% 1.18mg	11mg per day for Men 19-50 years
Water	11.3% 420g	9.84% 364g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Okra with Salt VS Boiled Parsnips with Salt per 1 lb

Compare the macro and micronutrient content in 1 lb of Boiled Okra with Salt versus 1 lb of Boiled Parsnips with 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 Boiled Parsnips with Salt:

• 1 pound of Boiled Okra with Salt has 1.6 times more Vitamin B1, 1.2 times more Vitamin B3, 2 times more Vitamin B6, 1.3 times more Vitamin C and 40 times more Vitamin K than Boiled Parsnips with Salt.
• While 1 lb of Boiled and Drained Parsnips with Salt contains 2.8 times more Vitamin B5, 1.3 times more Vitamin B9 and 3.7 times more Vitamin E than Boiled and Drained Okra with Salt.
• Both Boiled Okra with Salt and Boiled Parsnips with Salt provide similar amounts of Vitamin B2 per one pound.
• 1 pound of Boiled Okra with Salt have insufficient amounts of Vitamin E
• 1 pound of Boiled Parsnips with Salt have insufficient amounts of Vitamin K
• Both Boiled and Drained Okra with Salt as well as Boiled and Drained Parsnips with Salt have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in one pound.

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

• 1 pound of Boiled Okra with Salt has 2.1 times more Calcium, 1.2 times more Magnesium and 1.7 times more Zinc than Boiled Parsnips with Salt.
• While 1 lb of Boiled and Drained Parsnips with Salt contains 1.6 times more Copper, 2.1 times more Iron, 2.2 times more Phosphorus, 2.7 times more Potassium and 4.3 times more Selenium than Boiled and Drained Okra with Salt.
• Both Boiled Okra with Salt and Boiled Parsnips with Salt contain similar levels of Manganese, Sodium and Water per one pound.
• 1 pound of Boiled Okra with Salt lack sufficient amounts of Selenium

Comparison of macro-nutrients per 1 pound:

• 1 pound of Boiled Okra with Salt has 1.4 times more Protein than Boiled Parsnips with Salt.
• While 1 lb of Boiled and Drained Parsnips with Salt contains 3.2 times more Energy, 3.8 times more Carbohydrate, 2 times more Sugars and 1.6 times more Fiber than Boiled and Drained Okra with Salt.
• 1 pound of Boiled Okra with Salt provide inadequate amounts of Energy
• Both Boiled and Drained Okra with Salt as well as Boiled and Drained Parsnips with Salt provide inadequate amounts of Omega 3 and Omega 6 in one pound.