Comparing Nutrients in 1 pound Boiled Okra VS Cooked Chopped Frozen Broccoli

Macros Ratio

	Protein	Fat	Carbs
Boiled Okra	27%	7%	66%
Cooked Chopped Frozen Broccoli	36%	3%	61%

Macro Nutrients

	Boiled Okra	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Energy	3.44% 100kcal	4.38% 127kcal	2900kcal per day for Men 19-50 years
Fat	0.98% 0.95g	0.56% 0.54g	97g per day for Men 19-50 years
Saturated Fat	0.64% 0.2g	0.26% 0.082g	32g per day for Men 19-50 years
Omega 3	0.28% 0.005g	12% 0.19g	1.6g per day for Men 19-50 years
Omega 6	1.2% 0.2g	0.35% 0.059g	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% 24.3g	130g per day for Men 19-50 years
Sugars	15% 11g	9.2% 6.67g	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	36% 13.6g	38g per day for Men 19-50 years
Protein	15% 8.5g	25% 14g	56g per day for Men 19-50 years

Vitamins

	Boiled Okra	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Vitamin A	7.06% 63.5μg	25.7% 231μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	50% 0.6mg	20.8% 0.25mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	19% 0.25mg	28.3% 0.37mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	24.7% 3.95mg	13% 2.08mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	19.3% 0.97mg	25% 1.24mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	65.2% 0.85mg	45.4% 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	63.5% 254μg	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	202% 182mg	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	40% 6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	151% 181μg	333% 400μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Okra	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Calcium	35% 349mg	15% 150mg	1000mg per day for Men 19-50 years
Copper	43% 0.39mg	17% 0.15mg	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	34.6% 2.77mg	8mg per day for Men 19-50 years
Magnesium	39% 163mg	14% 59mg	420mg per day for Men 19-50 years
Manganese	58% 1.33mg	44% 1mg	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	31.8% 222mg	700mg per day for Men 19-50 years
Potassium	18% 612mg	19% 644mg	3400mg per day for Men 19-50 years
Selenium	3.3% 1.8μg	5.77% 3.18μg	55μg per day for Men 19-50 years
Sodium	1.8% 27.2mg	3.33% 50mg	1500mg per day for Men 19-50 years
Zinc	17.7% 1.95mg	11.5% 1.27mg	11mg per day for Men 19-50 years
Water	11.3% 420g	11% 411g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Okra VS Cooked Chopped Frozen Broccoli per 1 lb

Compare the macro and micronutrient content in 1 lb of Boiled Okra versus 1 lb of Cooked Chopped Frozen Broccoli to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Boiled Okra vs Cooked Chopped Frozen Broccoli:

• 1 pound of Boiled Okra has 2.4 times more Vitamin B1, 1.9 times more Vitamin B3 and 1.4 times more Vitamin B6 than Cooked Chopped Frozen Broccoli.
• While 1 lb of Boiled Chopped Frozen Broccoli contains 3.6 times more Vitamin A, 1.5 times more Vitamin B2, 1.3 times more Vitamin B5, 2.5 times more Vitamin C, 4.9 times more Vitamin E and 2.2 times more Vitamin K than Boiled and Drained Okra.
• Both Boiled Okra and Cooked Chopped Frozen Broccoli provide similar amounts of Vitamin B9 per one pound.
• 1 pound of Boiled Okra have insufficient amounts of Vitamin A and Vitamin E
• Both Boiled and Drained Okra as well as Boiled Chopped Frozen Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Boiled Okra vs Cooked Chopped Frozen Broccoli:

• 1 pound of Boiled Okra has 2.3 times more Calcium, 2.5 times more Copper, 2.8 times more Magnesium, 1.3 times more Manganese and 1.5 times more Zinc than Cooked Chopped Frozen Broccoli.
• While 1 lb of Boiled Chopped Frozen Broccoli contains 2.2 times more Iron and 1.5 times more Phosphorus than Boiled and Drained Okra.
• Both Boiled Okra and Cooked Chopped Frozen Broccoli contain similar levels of Potassium and Water per one pound.
• Both Boiled and Drained Okra as well as Boiled Chopped Frozen Broccoli lack sufficient amounts of Selenium in one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Boiled Okra has 1.6 times more Sugars than Cooked Chopped Frozen Broccoli.
• While 1 lb of Boiled Chopped Frozen Broccoli contains 42 times more Omega 3 and 1.7 times more Protein than Boiled and Drained Okra.
• Both Boiled Okra and Cooked Chopped Frozen Broccoli offer comparable quantities of Carbohydrate and Fiber per one pound.
• 1 pound of Boiled Okra provide inadequate amounts of Omega 3
• Both Boiled and Drained Okra as well as Boiled Chopped Frozen Broccoli provide inadequate amounts of Energy and Omega 6 in one pound.