Comparing Nutrients in 1 pound Cooked Frozen Okra VS Boiled Onions

Macros Ratio

	Protein	Fat	Carbs
Cooked Frozen Okra	19%	6%	75%
Boiled Onions	11%	4%	85%

Macro Nutrients

	Cooked Frozen Okra	Boiled Onions	Recommended Dietary Allowance
Energy	4.54% 132kcal	6.9% 200kcal	2900kcal per day for Men 19-50 years
Fat	1.12% 1.1g	0.89% 0.86g	97g per day for Men 19-50 years
Saturated Fat	0.89% 0.29g	0.44% 0.14g	32g per day for Men 19-50 years
Omega 3	0.28% 0.005g	1.13% 0.018g	1.6g per day for Men 19-50 years
Omega 6	1.7% 0.29g	1.87% 0.32g	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	35.4% 46g	130g per day for Men 19-50 years
Sugars	18% 13g	29.6% 21.5g	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	9% 6.53g	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	% 9.93g	g per day for Men 19-50 years
Sucrose	NA	% 5g	g per day for Men 19-50 years
Fiber	25% 9.53g	16.7% 6.35g	38g per day for Men 19-50 years
Protein	13.2% 7.4g	11% 6.17g	56g per day for Men 19-50 years

Vitamins

	Cooked Frozen Okra	Boiled Onions	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	16% 0.19mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	33.5% 0.44mg	8.03% 0.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	17.5% 2.8mg	4.68% 0.75mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	19% 0.95mg	10.3% 0.51mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	13% 0.17mg	45% 0.59mg	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	17% 68μg	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	26.2% 23.6mg	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	0.6% 0.091mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	181% 217μg	1.9% 2.27μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Frozen Okra	Boiled Onions	Recommended Dietary Allowance
Calcium	33.6% 336mg	9.98% 100mg	1000mg per day for Men 19-50 years
Copper	38.3% 0.34mg	33.8% 0.3mg	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	13.6% 1.1mg	8mg per day for Men 19-50 years
Magnesium	43% 181mg	12% 50mg	420mg per day for Men 19-50 years
Manganese	166% 3.83mg	30% 0.69mg	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	22.7% 159mg	700mg per day for Men 19-50 years
Potassium	24.5% 835mg	22% 753mg	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	0.91% 13.6mg	0.91% 13.6mg	1500mg per day for Men 19-50 years
Zinc	20.2% 2.22mg	8.66% 0.95mg	11mg per day for Men 19-50 years
Water	11% 413g	10.8% 399g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Cooked Frozen Okra vs Boiled Onions:

• Boiled and Drained Frozen Okra has more Vitamin A, 1.7 times more Vitamin B1, 4.2 times more Vitamin B2, 3.7 times more Vitamin B3, 1.8 times more Vitamin B5, 6.7 times more Vitamin B9, 1.8 times more Vitamin C, 16 times more Vitamin E and 95.6 times more Vitamin K than Boiled and Drained Onions.
• While Boiled and Drained Onions contain 3.5 times more Vitamin B6 than Boiled and Drained Frozen Okra.
• Both Boiled and Drained Frozen Okra as well as Boiled and Drained Onions have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Cooked Frozen Okra vs Boiled Onions:

• Boiled and Drained Frozen Okra has 3.4 times more Calcium, 2.2 times more Iron, 3.6 times more Magnesium, 5.5 times more Manganese and 2.3 times more Zinc than Boiled and Drained Onions.
• Both Boiled and Drained Frozen Okra and Boiled and Drained Onions have similar amounts of Copper, Phosphorus, Potassium, Selenium and Water per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Boiled and Drained Frozen Okra has 1.5 times more Fiber than Boiled and Drained Onions.
• While Boiled and Drained Onions contain 1.5 times more Energy, 1.6 times more Carbohydrate and 1.6 times more Sugars than Boiled and Drained Frozen Okra.
• Both Boiled and Drained Frozen Okra and Boiled and Drained Onions have similar amounts of Protein per 1 lb.
• Both Boiled and Drained Frozen Okra as well as Boiled and Drained Onions have insufficient amounts of Fat, Omega 3, Omega 6, Cholesterol, Glucose and Sucrose in 1 lb.