Comparing Nutrients in 1 pound Cooked Frozen Okra with Salt VS California Red Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Cooked Frozen Okra with Salt	19%	6%	75%
California Red Kidney Beans	29%	1%	70%

Macro Nutrients

	Cooked Frozen Okra with Salt	California Red Kidney Beans	Recommended Dietary Allowance
Energy	4.54% 132kcal	51.6% 1497kcal	2900kcal per day for Men 19-50 years
Fat	1.12% 1.1g	1.17% 1.13g	97g per day for Men 19-50 years
Saturated Fat	0.89% 0.29g	0.51% 0.16g	32g per day for Men 19-50 years
Omega 3	0.28% 0.005g	24% 0.38g	1.6g per day for Men 19-50 years
Omega 6	1.7% 0.29g	1.44% 0.24g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	22.4% 29g	209% 271g	130g per day for Men 19-50 years
Sugars	18% 13g	NA	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	25% 9.53g	297% 113g	38g per day for Men 19-50 years
Protein	13.2% 7.4g	197% 111g	56g per day for Men 19-50 years

Vitamins

	Cooked Frozen Okra with Salt	California Red Kidney Beans	Recommended Dietary Allowance
Vitamin A	7.56% 68μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	27.6% 0.33mg	200% 2.4mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	33.5% 0.44mg	76.4% 0.99mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	17.5% 2.8mg	58.4% 9.34mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	19% 0.95mg	70.8% 3.54mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	13% 0.17mg	139% 1.8mg	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	113% 454μg	447% 1787μg	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	48.4% 43.5mg	22.7% 20.4mg	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	9.68% 1.45mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	181% 217μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Frozen Okra with Salt	California Red Kidney Beans	Recommended Dietary Allowance
Calcium	33.6% 336mg	88.5% 885mg	1000mg per day for Men 19-50 years
Copper	38.3% 0.34mg	554% 5mg	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	29.5% 2.36mg	530% 42.4mg	8mg per day for Men 19-50 years
Magnesium	43% 181mg	173% 726mg	420mg per day for Men 19-50 years
Manganese	166% 3.83mg	197% 4.54mg	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	24% 168mg	262% 1837mg	700mg per day for Men 19-50 years
Potassium	24.5% 835mg	199% 6759mg	3400mg per day for Men 19-50 years
Selenium	4.95% 2.72μg	26.4% 14.5μg	55μg per day for Men 19-50 years
Sodium	72.3% 1084mg	3.33% 50mg	1500mg per day for Men 19-50 years
Zinc	20.2% 2.22mg	105% 11.6mg	11mg per day for Men 19-50 years
Water	11% 413g	1.44% 53.3g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Frozen Okra with Salt VS California Red Kidney Beans per 1 lb

Compare the macro and micronutrient content in 1 lb of Cooked Frozen Okra with Salt versus 1 lb of California Red Kidney Beans to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Cooked Frozen Okra with Salt vs California Red Kidney Beans:

• 1 pound of Cooked Frozen Okra with Salt has 2.1 times more Vitamin C than California Red Kidney Beans.
• While 1 lb of Raw California Red Kidney Beans contains 7.2 times more Vitamin B1, 2.3 times more Vitamin B2, 3.3 times more Vitamin B3, 3.7 times more Vitamin B5, 10.7 times more Vitamin B6 and 3.9 times more Vitamin B9 than Boiled Frozen Okra, drained with Salt.
• Both Boiled Frozen Okra, drained with Salt as well as Raw California Red Kidney Beans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Cooked Frozen Okra with Salt vs California Red Kidney Beans:

• 1 pound of Cooked Frozen Okra with Salt has 21.7 times more Sodium and 7.8 times more Water than California Red Kidney Beans.
• While 1 lb of Raw California Red Kidney Beans contains 2.6 times more Calcium, 14.5 times more Copper, 18 times more Iron, 4 times more Magnesium, 10.9 times more Phosphorus, 8.1 times more Potassium, 5.3 times more Selenium and 5.2 times more Zinc than Boiled Frozen Okra, drained with Salt.
• Both Cooked Frozen Okra with Salt and California Red Kidney Beans contain similar levels of Manganese per one pound.
• 1 pound of Cooked Frozen Okra with Salt lack sufficient amounts of Selenium

Comparison of macro-nutrients per 1 pound:

• 1 lb of Raw California Red Kidney Beans contains 11.4 times more Energy, 84 times more Omega 3, 9.3 times more Carbohydrate, 11.9 times more Fiber and 15 times more Protein than Boiled Frozen Okra, drained with Salt.
• 1 pound of Cooked Frozen Okra with Salt provide inadequate amounts of Energy and Omega 3
• Both Boiled Frozen Okra, drained with Salt as well as Raw California Red Kidney Beans provide inadequate amounts of Omega 6 in one pound.