Comparing Nutrients in 1 pound Cooked Frozen Okra with Salt VS Roasted Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Cooked Frozen Okra with Salt	19%	6%	75%
Roasted Sunflower Seeds	12%	72%	16%

Macro Nutrients

	Cooked Frozen Okra with Salt	Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	4.54% 132kcal	91% 2640kcal	2900kcal per day for Men 19-50 years
Fat	1.12% 1.1g	233% 226g	97g per day for Men 19-50 years
Saturated Fat	0.89% 0.29g	74% 23.7g	32g per day for Men 19-50 years
Omega 3	0.28% 0.005g	19.6% 0.31g	1.6g per day for Men 19-50 years
Omega 6	1.7% 0.29g	875% 149g	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	84% 109g	130g per day for Men 19-50 years
Sugars	18% 13g	17% 12.4g	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	132% 50.3g	38g per day for Men 19-50 years
Protein	13.2% 7.4g	157% 87.7g	56g per day for Men 19-50 years

Vitamins

	Cooked Frozen Okra with Salt	Roasted Sunflower Seeds	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	40% 0.48mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	33.5% 0.44mg	86% 1.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	17.5% 2.8mg	200% 32mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	19% 0.95mg	639% 32mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	13% 0.17mg	281% 3.65mg	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	269% 1075μg	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	7.06% 6.35mg	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	789% 118mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	181% 217μg	10.2% 12.2μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Frozen Okra with Salt	Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	33.6% 336mg	31.8% 318mg	1000mg per day for Men 19-50 years
Copper	38.3% 0.34mg	922% 8.3mg	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	215% 17.2mg	8mg per day for Men 19-50 years
Magnesium	43% 181mg	139% 585mg	420mg per day for Men 19-50 years
Manganese	166% 3.83mg	416% 9.57mg	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	748% 5239mg	700mg per day for Men 19-50 years
Potassium	24.5% 835mg	113% 3856mg	3400mg per day for Men 19-50 years
Selenium	4.95% 2.72μg	654% 360μg	55μg per day for Men 19-50 years
Sodium	72.3% 1084mg	0.91% 13.6mg	1500mg per day for Men 19-50 years
Zinc	20.2% 2.22mg	218% 24mg	11mg per day for Men 19-50 years
Water	11% 413g	0.15% 5.44g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Frozen Okra with Salt VS Roasted Sunflower Seeds per 1 lb

Compare the macro and micronutrient content in 1 lb of Cooked Frozen Okra with Salt versus 1 lb of Roasted Sunflower Seeds 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 Roasted Sunflower Seeds:

• 1 pound of Cooked Frozen Okra with Salt has 6.9 times more Vitamin C and 17.7 times more Vitamin K than Roasted Sunflower Seeds.
• While 1 lb of Dry Roasted Sunflower Seed Kernels no Salt contains 1.5 times more Vitamin B1, 2.6 times more Vitamin B2, 11.4 times more Vitamin B3, 33.7 times more Vitamin B5, 21.7 times more Vitamin B6, 2.4 times more Vitamin B9 and 81.6 times more Vitamin E than Boiled Frozen Okra, drained with Salt.
• 1 pound of Roasted Sunflower Seeds have insufficient amounts of Vitamin C
• Both Boiled Frozen Okra, drained with Salt as well as Dry Roasted Sunflower Seed Kernels no Salt 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 Roasted Sunflower Seeds:

• 1 pound of Cooked Frozen Okra with Salt has 79.7 times more Sodium and 75.9 times more Water than Roasted Sunflower Seeds.
• While 1 lb of Dry Roasted Sunflower Seed Kernels no Salt contains 24.1 times more Copper, 7.3 times more Iron, 3.2 times more Magnesium, 2.5 times more Manganese, 31.2 times more Phosphorus, 4.6 times more Potassium, 132.2 times more Selenium and 10.8 times more Zinc than Boiled Frozen Okra, drained with Salt.
• Both Cooked Frozen Okra with Salt and Roasted Sunflower Seeds contain similar levels of Calcium 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 Dry Roasted Sunflower Seed Kernels no Salt contains 20.1 times more Energy, 207.5 times more Fat, 82.8 times more Saturated Fat, 69 times more Omega 3, 520.3 times more Omega 6, 3.8 times more Carbohydrate, 5.3 times more Fiber and 11.9 times more Protein than Boiled Frozen Okra, drained with Salt.
• Both Cooked Frozen Okra with Salt and Roasted Sunflower Seeds offer comparable quantities of Sugars per one pound.
• 1 pound of Cooked Frozen Okra with Salt provide inadequate amounts of Energy, Omega 3 and Omega 6