Comparing Nutrients in 1 pound Cooked Frozen Okra with Salt VS Boiled Podded Peas with Salt

Macros Ratio

	Protein	Fat	Carbs
Cooked Frozen Okra with Salt	19%	6%	75%
Boiled Podded Peas with Salt	32%	5%	63%

Macro Nutrients

	Cooked Frozen Okra with Salt	Boiled Podded Peas with Salt	Recommended Dietary Allowance
Energy	4.54% 132kcal	6.26% 181kcal	2900kcal per day for Men 19-50 years
Fat	1.12% 1.1g	1.08% 1.04g	97g per day for Men 19-50 years
Saturated Fat	0.89% 0.29g	0.62% 0.2g	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	1.7% 0.29g	2.27% 0.39g	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	22.5% 29.3g	130g per day for Men 19-50 years
Sugars	18% 13g	25% 18g	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	26.5% 15g	56g per day for Men 19-50 years

Vitamins

	Cooked Frozen Okra with Salt	Boiled Podded Peas with Salt	Recommended Dietary Allowance
Vitamin A	7.56% 68μg	26.2% 236μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	27.6% 0.33mg	48.4% 0.58mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	33.5% 0.44mg	26.5% 0.34mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	17.5% 2.8mg	15.3% 2.44mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	19% 0.95mg	61% 3.05mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	13% 0.17mg	50.2% 0.65mg	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	33% 132μg	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	241% 217mg	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	11.8% 1.77mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	181% 217μg	94% 113μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Frozen Okra with Salt	Boiled Podded Peas with Salt	Recommended Dietary Allowance
Calcium	33.6% 336mg	19% 191mg	1000mg per day for Men 19-50 years
Copper	38.3% 0.34mg	39% 0.35mg	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	112% 8.94mg	8mg per day for Men 19-50 years
Magnesium	43% 181mg	28% 118mg	420mg per day for Men 19-50 years
Manganese	166% 3.83mg	33% 0.76mg	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	35.6% 249mg	700mg per day for Men 19-50 years
Potassium	24.5% 835mg	32% 1089mg	3400mg per day for Men 19-50 years
Selenium	4.95% 2.72μg	5.77% 3.18μg	55μg per day for Men 19-50 years
Sodium	72.3% 1084mg	72.6% 1089mg	1500mg per day for Men 19-50 years
Zinc	20.2% 2.22mg	15.3% 1.68mg	11mg per day for Men 19-50 years
Water	11% 413g	11% 403g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Frozen Okra with Salt VS Boiled Podded Peas with Salt per 1 lb

Compare the macro and micronutrient content in 1 lb of Cooked Frozen Okra with Salt versus 1 lb of Boiled Podded Peas 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 Boiled Podded Peas with Salt:

• 1 pound of Cooked Frozen Okra with Salt has 1.3 times more Vitamin B2, 3.4 times more Vitamin B9 and 1.9 times more Vitamin K than Boiled Podded Peas with Salt.
• While 1 lb of Boiled and Drained Podded Peas with Salt contains 3.5 times more Vitamin A, 1.8 times more Vitamin B1, 3.2 times more Vitamin B5, 3.9 times more Vitamin B6 and 5 times more Vitamin C than Boiled Frozen Okra, drained with Salt.
• Both Cooked Frozen Okra with Salt and Boiled Podded Peas with Salt provide similar amounts of Vitamin B3 and Vitamin E per one pound.
• 1 pound of Cooked Frozen Okra with Salt have insufficient amounts of Vitamin A
• Both Boiled Frozen Okra, drained with Salt as well as Boiled and Drained Podded Peas 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 Boiled Podded Peas with Salt:

• 1 pound of Cooked Frozen Okra with Salt has 1.8 times more Calcium, 1.5 times more Magnesium, 5 times more Manganese and 1.3 times more Zinc than Boiled Podded Peas with Salt.
• While 1 lb of Boiled and Drained Podded Peas with Salt contains 3.8 times more Iron, 1.5 times more Phosphorus and 1.3 times more Potassium than Boiled Frozen Okra, drained with Salt.
• Both Cooked Frozen Okra with Salt and Boiled Podded Peas with Salt contain similar levels of Copper, Sodium and Water per one pound.
• Both Boiled Frozen Okra, drained with Salt as well as Boiled and Drained Podded Peas with Salt lack sufficient amounts of Selenium in one pound.

Comparison of macro-nutrients per 1 pound:

• 1 lb of Boiled and Drained Podded Peas with Salt contains 1.4 times more Sugars, 1.3 times more Fiber and 2 times more Protein than Boiled Frozen Okra, drained with Salt.
• Both Cooked Frozen Okra with Salt and Boiled Podded Peas with Salt offer comparable quantities of Carbohydrate per one pound.
• Both Boiled Frozen Okra, drained with Salt as well as Boiled and Drained Podded Peas with Salt provide inadequate amounts of Energy, Omega 3 and Omega 6 in one pound.