Comparing Nutrients in 1 pound Cooked Frozen Okra with Salt VS Cooked Frozen Mustard Greens with Salt

Macros Ratio

	Protein	Fat	Carbs
Cooked Frozen Okra with Salt	19%	6%	75%
Cooked Frozen Mustard Greens with Salt	38%	9%	53%

Macro Nutrients

	Cooked Frozen Okra with Salt	Cooked Frozen Mustard Greens with Salt	Recommended Dietary Allowance
Energy	4.54% 132kcal	2.97% 86kcal	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	0.18% 0.059g	32g per day for Men 19-50 years
Omega 3	0.28% 0.005g	6.24% 0.1g	1.6g per day for Men 19-50 years
Omega 6	1.7% 0.29g	0.64% 0.11g	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	11% 14g	130g per day for Men 19-50 years
Sugars	18% 13g	2% 1.45g	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	33.4% 12.7g	38g per day for Men 19-50 years
Protein	13.2% 7.4g	18.4% 10.3g	56g per day for Men 19-50 years

Vitamins

	Cooked Frozen Okra with Salt	Cooked Frozen Mustard Greens with Salt	Recommended Dietary Allowance
Vitamin A	7.56% 68μg	178% 1606μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	27.6% 0.33mg	15% 0.18mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	33.5% 0.44mg	18.5% 0.24mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	17.5% 2.8mg	7.3% 1.17mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	19% 0.95mg	1.45% 0.073mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	13% 0.17mg	37.7% 0.49mg	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	79.4% 318μg	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	69.6% 62.6mg	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	41% 6.12mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	181% 217μg	1267% 1520μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Frozen Okra with Salt	Cooked Frozen Mustard Greens with Salt	Recommended Dietary Allowance
Calcium	33.6% 336mg	46% 458mg	1000mg per day for Men 19-50 years
Copper	38.3% 0.34mg	29.2% 0.26mg	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	63.5% 5.1mg	8mg per day for Men 19-50 years
Magnesium	43% 181mg	14% 59mg	420mg per day for Men 19-50 years
Manganese	166% 3.83mg	58% 1.33mg	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	15.6% 109mg	700mg per day for Men 19-50 years
Potassium	24.5% 835mg	18.5% 630mg	3400mg per day for Men 19-50 years
Selenium	4.95% 2.72μg	4.95% 2.72μg	55μg per day for Men 19-50 years
Sodium	72.3% 1084mg	79% 1184mg	1500mg per day for Men 19-50 years
Zinc	20.2% 2.22mg	8.25% 0.91mg	11mg per day for Men 19-50 years
Water	11% 413g	11.5% 425g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Frozen Okra with Salt VS Cooked Frozen Mustard Greens with Salt per 1 lb

Compare the macro and micronutrient content in 1 lb of Cooked Frozen Okra with Salt versus 1 lb of Cooked Frozen Mustard Greens with Salt 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 Cooked Frozen Mustard Greens with Salt:

• 1 pound of Cooked Frozen Okra with Salt has 1.8 times more Vitamin B1, 1.8 times more Vitamin B2, 2.4 times more Vitamin B3, 13.1 times more Vitamin B5 and 1.4 times more Vitamin B9 than Cooked Frozen Mustard Greens with Salt.
• While 1 lb of Boiled Frozen Mustard Greens, drained with Salt contains 23.6 times more Vitamin A, 2.9 times more Vitamin B6, 1.4 times more Vitamin C, 4.2 times more Vitamin E and 7 times more Vitamin K than Boiled Frozen Okra, drained with Salt.
• 1 pound of Cooked Frozen Okra with Salt have insufficient amounts of Vitamin A
• 1 pound of Cooked Frozen Mustard Greens with Salt have insufficient amounts of Vitamin B3 and Vitamin B5
• Both Boiled Frozen Okra, drained with Salt as well as Boiled Frozen Mustard Greens, drained with Salt have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Cooked Frozen Okra with Salt vs Cooked Frozen Mustard Greens with Salt:

• 1 pound of Cooked Frozen Okra with Salt has 1.3 times more Copper, 3.1 times more Magnesium, 2.9 times more Manganese, 1.5 times more Phosphorus, 1.3 times more Potassium and 2.5 times more Zinc than Cooked Frozen Mustard Greens with Salt.
• While 1 lb of Boiled Frozen Mustard Greens, drained with Salt contains 1.4 times more Calcium and 2.2 times more Iron than Boiled Frozen Okra, drained with Salt.
• Both Cooked Frozen Okra with Salt and Cooked Frozen Mustard Greens with Salt contain similar levels of Sodium and Water per one pound.
• 1 pound of Cooked Frozen Mustard Greens with Salt lack sufficient amounts of Zinc
• Both Boiled Frozen Okra, drained with Salt as well as Boiled Frozen Mustard Greens, drained with Salt lack sufficient amounts of Selenium in one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Cooked Frozen Okra with Salt has 2.1 times more Carbohydrate and 9 times more Sugars than Cooked Frozen Mustard Greens with Salt.
• While 1 lb of Boiled Frozen Mustard Greens, drained with Salt contains 1.3 times more Fiber and 1.4 times more Protein than Boiled Frozen Okra, drained with Salt.
• Both Boiled Frozen Okra, drained with Salt as well as Boiled Frozen Mustard Greens, drained with Salt provide inadequate amounts of Energy, Omega 3 and Omega 6 in one pound.