Comparing Nutrients in 1 pound Boiled Okra VS Frozen Okra

Macros Ratio

	Protein	Fat	Carbs
Boiled Okra	27%	7%	66%
Frozen Okra	19%	6%	75%

Macro Nutrients

	Boiled Okra	Frozen Okra	Recommended Dietary Allowance
Energy	3.44% 100kcal	4.7% 136kcal	2900kcal per day for Men 19-50 years
Fat	0.98% 0.95g	1.17% 1.13g	97g per day for Men 19-50 years
Saturated Fat	0.64% 0.2g	0.92% 0.29g	32g per day for Men 19-50 years
Omega 3	0.28% 0.005g	0.28% 0.005g	1.6g per day for Men 19-50 years
Omega 6	1.2% 0.2g	1.73% 0.29g	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	23% 30g	130g per day for Men 19-50 years
Sugars	15% 11g	18.6% 13.5g	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	26.3% 9.98g	38g per day for Men 19-50 years
Protein	15% 8.5g	13.7% 7.67g	56g per day for Men 19-50 years

Vitamins

	Boiled Okra	Frozen Okra	Recommended Dietary Allowance
Vitamin A	7.06% 63.5μg	9.07% 81.6μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	50% 0.6mg	33.6% 0.4mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	19% 0.25mg	36.6% 0.48mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	24.7% 3.95mg	20% 3.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	19.3% 0.97mg	19.6% 0.98mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	65.2% 0.85mg	14.7% 0.19mg	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	168% 671μg	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	62.5% 56.2mg	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	9.98% 1.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	151% 181μg	187% 224μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Okra	Frozen Okra	Recommended Dietary Allowance
Calcium	35% 349mg	36.7% 367mg	1000mg per day for Men 19-50 years
Copper	43% 0.39mg	42% 0.38mg	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	32.3% 2.6mg	8mg per day for Men 19-50 years
Magnesium	39% 163mg	46.4% 195mg	420mg per day for Men 19-50 years
Manganese	58% 1.33mg	172% 3.96mg	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	27.2% 191mg	700mg per day for Men 19-50 years
Potassium	18% 612mg	28% 957mg	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	1.8% 27.2mg	0.91% 13.6mg	1500mg per day for Men 19-50 years
Zinc	17.7% 1.95mg	22% 2.4mg	11mg per day for Men 19-50 years
Water	11.3% 420g	11% 412g	3700g per day for Men 19-50 years

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

• Boiled and Drained Okra has 1.5 times more Vitamin B1, 1.2 times more Vitamin B3, 4.5 times more Vitamin B6 and 1.3 times more Vitamin C than Frozen Okra, Unprepared.
• While Frozen Okra, Unprepared contains 1.3 times more Vitamin A, 1.9 times more Vitamin B2 and 3.2 times more Vitamin B9 than Boiled and Drained Okra.
• Both Boiled and Drained Okra and Frozen Okra, Unprepared have similar amounts of Vitamin B5, Vitamin E and Vitamin K per 1 lb.
• Both Boiled and Drained Okra as well as Frozen Okra, Unprepared have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Boiled Okra vs Frozen Okra:

• Frozen Okra, Unprepared contains 2 times more Iron, 3 times more Manganese, 1.3 times more Phosphorus, 1.6 times more Potassium and 1.5 times more Selenium than Boiled and Drained Okra.
• Both Boiled and Drained Okra and Frozen Okra, Unprepared have similar amounts of Calcium, Copper, Magnesium, Zinc and Water per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Frozen Okra, Unprepared contains 1.4 times more Energy and 1.5 times more Carbohydrate than Boiled and Drained Okra.
• Both Boiled and Drained Okra and Frozen Okra, Unprepared have similar amounts of Sugars, Fiber and Protein per 1 lb.
• Both Boiled and Drained Okra as well as Frozen Okra, Unprepared have insufficient amounts of Fat, Omega 3, Omega 6, Cholesterol, Glucose and Sucrose in 1 lb.