Comparing Nutrients in 1 pound Boiled Okra VS Cooked Ripe Red Tomatoes

Macros Ratio

	Protein	Fat	Carbs
Boiled Okra	27%	7%	66%
Cooked Ripe Red Tomatoes	18%	5%	77%

Macro Nutrients

	Boiled Okra	Cooked Ripe Red Tomatoes	Recommended Dietary Allowance
Energy	3.44% 100kcal	2.8% 81.6kcal	2900kcal per day for Men 19-50 years
Fat	0.98% 0.95g	0.51% 0.5g	97g per day for Men 19-50 years
Saturated Fat	0.64% 0.2g	0.21% 0.068g	32g per day for Men 19-50 years
Omega 3	0.28% 0.005g	0.57% 0.009g	1.6g per day for Men 19-50 years
Omega 6	1.2% 0.2g	1.12% 0.19g	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	14% 18g	130g per day for Men 19-50 years
Sugars	15% 11g	15.6% 11.3g	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	% 5.35g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	30% 11.3g	8.36% 3.18g	38g per day for Men 19-50 years
Protein	15% 8.5g	7.7% 4.3g	56g per day for Men 19-50 years

Vitamins

	Boiled Okra	Cooked Ripe Red Tomatoes	Recommended Dietary Allowance
Vitamin A	7.06% 63.5μg	12% 109μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	50% 0.6mg	13.6% 0.16mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	19% 0.25mg	7.68% 0.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	24.7% 3.95mg	15% 2.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	19.3% 0.97mg	11.7% 0.59mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	65.2% 0.85mg	27.6% 0.36mg	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	14.7% 59μg	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	115% 103mg	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	17% 2.54mg	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	Cooked Ripe Red Tomatoes	Recommended Dietary Allowance
Calcium	35% 349mg	5% 50mg	1000mg per day for Men 19-50 years
Copper	43% 0.39mg	37.8% 0.34mg	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	38.6% 3.1mg	8mg per day for Men 19-50 years
Magnesium	39% 163mg	9.7% 41mg	420mg per day for Men 19-50 years
Manganese	58% 1.33mg	20.7% 0.48mg	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	18% 127mg	700mg per day for Men 19-50 years
Potassium	18% 612mg	29% 989mg	3400mg per day for Men 19-50 years
Selenium	3.3% 1.8μg	4.12% 2.27μg	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	5.77% 0.64mg	11mg per day for Men 19-50 years
Water	11.3% 420g	11.6% 428g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Boiled Okra vs Cooked Ripe Red Tomatoes:

• Boiled and Drained Okra has 3.7 times more Vitamin B1, 2.5 times more Vitamin B2, 1.6 times more Vitamin B3, 1.7 times more Vitamin B5, 2.4 times more Vitamin B6, 3.5 times more Vitamin B9 and 14.3 times more Vitamin K than Cooked Ripe Red Tomatoes.
• While Cooked Ripe Red Tomatoes contain 1.7 times more Vitamin A, 1.4 times more Vitamin C and 2.1 times more Vitamin E than Boiled and Drained Okra.
• Both Boiled and Drained Okra as well as Cooked Ripe Red Tomatoes have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Boiled Okra vs Cooked Ripe Red Tomatoes:

• Boiled and Drained Okra has 7 times more Calcium, 4 times more Magnesium, 2.8 times more Manganese and 3.1 times more Zinc than Cooked Ripe Red Tomatoes.
• While Cooked Ripe Red Tomatoes contain 2.4 times more Iron and 1.6 times more Potassium than Boiled and Drained Okra.
• Both Boiled and Drained Okra and Cooked Ripe Red Tomatoes have similar amounts of Copper, Phosphorus and Water per 1 lb.
• Both Boiled and Drained Okra as well as Cooked Ripe Red Tomatoes have insufficient amounts of Selenium in 1 lb.

Comparison of macro-nutrients per 1 pound:

• Boiled and Drained Okra has 3.6 times more Fiber and 2 times more Protein than Cooked Ripe Red Tomatoes.
• Both Boiled and Drained Okra and Cooked Ripe Red Tomatoes have similar amounts of Carbohydrate and Sugars per 1 lb.
• Both Boiled and Drained Okra as well as Cooked Ripe Red Tomatoes have insufficient amounts of Energy, Fat, Omega 3, Omega 6, Cholesterol, Glucose and Sucrose in 1 lb.