Comparing Nutrients in 1 pound Boiled Okra VS Tomatoes in Juice with Salt

Macros Ratio

	Protein	Fat	Carbs
Boiled Okra	27%	7%	66%
Tomatoes in Juice with Salt	16%	12%	72%

Macro Nutrients

	Boiled Okra	Tomatoes in Juice with Salt	Recommended Dietary Allowance
Energy	3.44% 100kcal	2.5% 72.6kcal	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	0.48% 0.15g	32g per day for Men 19-50 years
Omega 3	0.28% 0.005g	1.13% 0.018g	1.6g per day for Men 19-50 years
Omega 6	1.2% 0.2g	2.6% 0.44g	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	12% 15.7g	130g per day for Men 19-50 years
Sugars	15% 11g	16% 11.6g	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	8.2% 5.94g	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	% 5.62g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	30% 11.3g	22.7% 8.6g	38g per day for Men 19-50 years
Protein	15% 8.5g	6.4% 3.6g	56g per day for Men 19-50 years

Vitamins

	Boiled Okra	Tomatoes in Juice with Salt	Recommended Dietary Allowance
Vitamin A	7.06% 63.5μg	10% 91μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	50% 0.6mg	217% 2.6mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	19% 0.25mg	19% 0.25mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	24.7% 3.95mg	20% 3.23mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	19.3% 0.97mg	10.6% 0.53mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	65.2% 0.85mg	38.7% 0.5mg	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	9.07% 36.3μg	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	18% 2.68mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	151% 181μg	9.83% 11.8μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Okra	Tomatoes in Juice with Salt	Recommended Dietary Allowance
Calcium	35% 349mg	15% 150mg	1000mg per day for Men 19-50 years
Copper	43% 0.39mg	26.2% 0.24mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.58% 23μg	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	10.8% 45.4mg	420mg per day for Men 19-50 years
Manganese	58% 1.33mg	13.4% 0.31mg	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	11% 77mg	700mg per day for Men 19-50 years
Potassium	18% 612mg	25.5% 866mg	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	34.8% 522mg	1500mg per day for Men 19-50 years
Zinc	17.7% 1.95mg	4.95% 0.54mg	11mg per day for Men 19-50 years
Water	11.3% 420g	11.6% 430g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Okra VS Tomatoes in Juice with Salt per 1 lb

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

Lets compare vitamin content per 1 pound of Boiled Okra vs Tomatoes in Juice with Salt:

• 1 pound of Boiled Okra has 1.2 times more Vitamin B3, 1.8 times more Vitamin B5, 1.7 times more Vitamin B6, 5.8 times more Vitamin B9, 1.3 times more Vitamin C and 15.4 times more Vitamin K than Tomatoes in Juice with Salt.
• While 1 lb of Canned Red Ripe Tomatoes in Tomato Juice with Salt contains 1.4 times more Vitamin A, 4.4 times more Vitamin B1 and 2.2 times more Vitamin E than Boiled and Drained Okra.
• Both Boiled Okra and Tomatoes in Juice with Salt provide similar amounts of Vitamin B2 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 Canned Red Ripe Tomatoes in Tomato Juice with Salt have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Boiled Okra vs Tomatoes in Juice with Salt:

• 1 pound of Boiled Okra has 2.3 times more Calcium, 1.6 times more Copper, 3.6 times more Magnesium, 4.3 times more Manganese, 1.9 times more Phosphorus and 3.6 times more Zinc than Tomatoes in Juice with Salt.
• While 1 lb of Canned Red Ripe Tomatoes in Tomato Juice with Salt contains 2 times more Iron, 1.4 times more Potassium and 19.2 times more Sodium than Boiled and Drained Okra.
• Both Boiled Okra and Tomatoes in Juice with Salt contain similar levels of Water per one pound.
• 1 pound of Tomatoes in Juice with Salt lack sufficient amounts of Zinc
• Both Boiled and Drained Okra as well as Canned Red Ripe Tomatoes in Tomato Juice with Salt lack sufficient amounts of Selenium in one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Boiled Okra has 1.3 times more Carbohydrate, 1.3 times more Fiber and 2.4 times more Protein than Tomatoes in Juice with Salt.
• Both Boiled Okra and Tomatoes in Juice with Salt offer comparable quantities of Sugars per one pound.
• 1 pound of Tomatoes in Juice with Salt provide inadequate amounts of Protein
• Both Boiled and Drained Okra as well as Canned Red Ripe Tomatoes in Tomato Juice with Salt provide inadequate amounts of Energy, Omega 3 and Omega 6 in one pound.