Comparing Nutrients in 1 pound Boiled Okra VS Baked Red Potatoes

Macros Ratio

	Protein	Fat	Carbs
Boiled Okra	27%	7%	66%
Baked Red Potatoes	10%	2%	88%

Macro Nutrients

	Boiled Okra	Baked Red Potatoes	Recommended Dietary Allowance
Energy	3.44% 100kcal	13.6% 395kcal	2900kcal per day for Men 19-50 years
Fat	0.98% 0.95g	0.7% 0.68g	97g per day for Men 19-50 years
Saturated Fat	0.64% 0.2g	0.57% 0.18g	32g per day for Men 19-50 years
Omega 3	0.28% 0.005g	4.25% 0.068g	1.6g per day for Men 19-50 years
Omega 6	1.2% 0.2g	1.3% 0.22g	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	68.4% 89g	130g per day for Men 19-50 years
Sugars	15% 11g	8.95% 6.5g	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	2.75% 2g	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	% 2.5g	g per day for Men 19-50 years
Sucrose	NA	% 2.04g	g per day for Men 19-50 years
Fiber	30% 11.3g	21.5% 8.16g	38g per day for Men 19-50 years
Protein	15% 8.5g	18.6% 10.4g	56g per day for Men 19-50 years

Vitamins

	Boiled Okra	Baked Red Potatoes	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	27.2% 0.33mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	19% 0.25mg	17.4% 0.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	24.7% 3.95mg	45.2% 7.23mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	19.3% 0.97mg	31% 1.55mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	65.2% 0.85mg	74% 0.96mg	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	30.6% 122μg	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	63.5% 57mg	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	2.4% 0.36mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	151% 181μg	10.6% 12.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Okra	Baked Red Potatoes	Recommended Dietary Allowance
Calcium	35% 349mg	4.1% 41mg	1000mg per day for Men 19-50 years
Copper	43% 0.39mg	87.7% 0.79mg	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	39.7% 3.18mg	8mg per day for Men 19-50 years
Magnesium	39% 163mg	30.2% 127mg	420mg per day for Men 19-50 years
Manganese	58% 1.33mg	34% 0.78mg	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	46.7% 327mg	700mg per day for Men 19-50 years
Potassium	18% 612mg	72.7% 2472mg	3400mg per day for Men 19-50 years
Selenium	3.3% 1.8μg	NA	55μg per day for Men 19-50 years
Sodium	1.8% 27.2mg	3.63% 54.4mg	1500mg per day for Men 19-50 years
Zinc	17.7% 1.95mg	16.5% 1.8mg	11mg per day for Men 19-50 years
Water	11.3% 420g	9.4% 348g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Boiled Okra vs Baked Red Potatoes:

• Boiled and Drained Okra has 14 times more Vitamin A, 1.8 times more Vitamin B1, 1.7 times more Vitamin B9, 1.3 times more Vitamin C, 3.4 times more Vitamin E and 14.3 times more Vitamin K than Baked Whole Red Potatoes.
• While Baked Whole Red Potatoes contain 1.8 times more Vitamin B3 and 1.6 times more Vitamin B5 than Boiled and Drained Okra.
• Both Boiled and Drained Okra and Baked Whole Red Potatoes have similar amounts of Vitamin B2 and Vitamin B6 per 1 lb.
• Both Boiled and Drained Okra as well as Baked Whole Red Potatoes have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Boiled Okra vs Baked Red Potatoes:

• Boiled and Drained Okra has 8.6 times more Calcium, 1.3 times more Magnesium, 1.7 times more Manganese and 1.2 times more Water than Baked Whole Red Potatoes.
• While Baked Whole Red Potatoes contain 2 times more Copper, 2.5 times more Iron, 2.3 times more Phosphorus and 4 times more Potassium than Boiled and Drained Okra.
• Both Boiled and Drained Okra and Baked Whole Red Potatoes have similar amounts of Zinc per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Boiled and Drained Okra has 1.7 times more Sugars and 1.4 times more Fiber than Baked Whole Red Potatoes.
• While Baked Whole Red Potatoes contain 4 times more Energy and 4.3 times more Carbohydrate than Boiled and Drained Okra.
• Both Boiled and Drained Okra and Baked Whole Red Potatoes have similar amounts of Protein per 1 lb.
• Both Boiled and Drained Okra as well as Baked Whole Red Potatoes have insufficient amounts of Fat, Omega 3, Omega 6, Cholesterol, Glucose and Sucrose in 1 lb.