Comparing Nutrients in 1 pound Boiled Okra VS Onions Flakes

Macros Ratio

	Protein	Fat	Carbs
Boiled Okra	27%	7%	66%
Onions Flakes	10%	1%	89%

Macro Nutrients

	Boiled Okra	Onions Flakes	Recommended Dietary Allowance
Energy	3.44% 100kcal	54.6% 1583kcal	2900kcal per day for Men 19-50 years
Fat	0.98% 0.95g	2.15% 2.1g	97g per day for Men 19-50 years
Saturated Fat	0.64% 0.2g	1.1% 0.35g	32g per day for Men 19-50 years
Omega 3	0.28% 0.005g	2.55% 0.041g	1.6g per day for Men 19-50 years
Omega 6	1.2% 0.2g	4.54% 0.77g	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	291% 378g	130g per day for Men 19-50 years
Sugars	15% 11g	234% 170g	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	110% 41.7g	38g per day for Men 19-50 years
Protein	15% 8.5g	72.5% 40.6g	56g per day for Men 19-50 years

Vitamins

	Boiled Okra	Onions Flakes	Recommended Dietary Allowance
Vitamin A	7.06% 63.5μg	0.5% 4.54μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	50% 0.6mg	189% 2.27mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	19% 0.25mg	35% 0.45mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	24.7% 3.95mg	28% 4.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	19.3% 0.97mg	125% 6.26mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	65.2% 0.85mg	558% 7.26mg	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	188% 753μg	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	378% 340mg	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	5.44% 0.82mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	151% 181μg	14.4% 17.2μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Okra	Onions Flakes	Recommended Dietary Allowance
Calcium	35% 349mg	117% 1166mg	1000mg per day for Men 19-50 years
Copper	43% 0.39mg	210% 1.9mg	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	88% 7.03mg	8mg per day for Men 19-50 years
Magnesium	39% 163mg	99% 417mg	420mg per day for Men 19-50 years
Manganese	58% 1.33mg	274% 6.3mg	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	196% 1374mg	700mg per day for Men 19-50 years
Potassium	18% 612mg	216% 7357mg	3400mg per day for Men 19-50 years
Selenium	3.3% 1.8μg	41.2% 22.7μg	55μg per day for Men 19-50 years
Sodium	1.8% 27.2mg	6.35% 95mg	1500mg per day for Men 19-50 years
Zinc	17.7% 1.95mg	78% 8.57mg	11mg per day for Men 19-50 years
Water	11.3% 420g	0.48% 18g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Okra VS Onions Flakes per 1 lb

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

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

• 1 pound of Boiled Okra has 10.5 times more Vitamin K than Onions Flakes.
• While 1 lb of Dry Onions Flakes contains 3.8 times more Vitamin B1, 1.8 times more Vitamin B2, 6.5 times more Vitamin B5, 8.6 times more Vitamin B6, 3.6 times more Vitamin B9 and 4.6 times more Vitamin C than Boiled and Drained Okra.
• Both Boiled Okra and Onions Flakes provide similar amounts of Vitamin B3 per one pound.
• Both Boiled and Drained Okra as well as Dry Onions Flakes have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin E in one pound.

Comparing minerals per 1 pound for Boiled Okra vs Onions Flakes:

• 1 pound of Boiled Okra has 23.6 times more Water than Onions Flakes.
• While 1 lb of Dry Onions Flakes contains 3.3 times more Calcium, 4.9 times more Copper, 5.5 times more Iron, 2.6 times more Magnesium, 4.7 times more Manganese, 9.5 times more Phosphorus, 12 times more Potassium, 12.5 times more Selenium and 4.4 times more Zinc than Boiled and Drained Okra.
• 1 pound of Boiled Okra lack sufficient amounts of Selenium

Comparison of macro-nutrients per 1 pound:

• 1 lb of Dry Onions Flakes contains 15.9 times more Energy, 18.5 times more Carbohydrate, 15.6 times more Sugars, 3.7 times more Fiber and 4.8 times more Protein than Boiled and Drained Okra.
• 1 pound of Boiled Okra provide inadequate amounts of Energy
• Both Boiled and Drained Okra as well as Dry Onions Flakes provide inadequate amounts of Omega 3 and Omega 6 in one pound.