Comparing Nutrients in 1 pound Frozen Okra VS Cooked Frozen Okra

Macros Ratio

	Protein	Fat	Carbs
Frozen Okra	19%	6%	75%
Cooked Frozen Okra	19%	6%	75%

Macro Nutrients

	Frozen Okra	Cooked Frozen Okra	Recommended Dietary Allowance
Energy	4.7% 136kcal	4.54% 132kcal	2900kcal per day for Men 19-50 years
Fat	1.17% 1.13g	1.12% 1.1g	97g per day for Men 19-50 years
Saturated Fat	0.92% 0.29g	0.89% 0.29g	32g per day for Men 19-50 years
Omega 3	0.28% 0.005g	0.28% 0.005g	1.6g per day for Men 19-50 years
Omega 6	1.73% 0.29g	1.7% 0.29g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	23% 30g	22.4% 29g	130g per day for Men 19-50 years
Sugars	18.6% 13.5g	18% 13g	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	26.3% 9.98g	25% 9.53g	38g per day for Men 19-50 years
Protein	13.7% 7.67g	13.2% 7.4g	56g per day for Men 19-50 years

Vitamins

	Frozen Okra	Cooked Frozen Okra	Recommended Dietary Allowance
Vitamin A	9.07% 81.6μg	7.56% 68μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	33.6% 0.4mg	27.6% 0.33mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	36.6% 0.48mg	33.5% 0.44mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	20% 3.2mg	17.5% 2.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	19.6% 0.98mg	19% 0.95mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	14.7% 0.19mg	13% 0.17mg	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	168% 671μg	113% 454μg	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	62.5% 56.2mg	48.4% 43.5mg	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	9.98% 1.5mg	9.68% 1.45mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	187% 224μg	181% 217μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Okra	Cooked Frozen Okra	Recommended Dietary Allowance
Calcium	36.7% 367mg	33.6% 336mg	1000mg per day for Men 19-50 years
Copper	42% 0.38mg	38.3% 0.34mg	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	32.3% 2.6mg	29.5% 2.36mg	8mg per day for Men 19-50 years
Magnesium	46.4% 195mg	43% 181mg	420mg per day for Men 19-50 years
Manganese	172% 3.96mg	166% 3.83mg	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	27.2% 191mg	24% 168mg	700mg per day for Men 19-50 years
Potassium	28% 957mg	24.5% 835mg	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	22% 2.4mg	20.2% 2.22mg	11mg per day for Men 19-50 years
Water	11% 412g	11% 413g	3700g per day for Men 19-50 years

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

• Frozen Okra, Unprepared has 1.2 times more Vitamin B1, 1.5 times more Vitamin B9 and 1.3 times more Vitamin C than Boiled and Drained Frozen Okra.
• Both Frozen Okra, Unprepared and Boiled and Drained Frozen Okra have similar amounts of Vitamin A, Vitamin B2, Vitamin B3, Vitamin B5, Vitamin B6, Vitamin E and Vitamin K per 1 lb.
• Both Frozen Okra, Unprepared as well as Boiled and Drained Frozen Okra have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

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

Both Frozen Okra, Unprepared and Boiled and Drained Frozen Okra have similar amounts of minerals per 1 lb
• Both Frozen Okra, Unprepared and Boiled and Drained Frozen Okra have similar amounts of Calcium, Copper, Iron, Magnesium, Manganese, Phosphorus, Potassium, Selenium, Zinc and Water per 1 lb.

Comparison of macro-nutrients per 1 pound:

Both Frozen Okra, Unprepared and Boiled and Drained Frozen Okra have similar amounts of macro-nutrients per 1 lb
• Both Frozen Okra, Unprepared and Boiled and Drained Frozen Okra have similar amounts of Energy, Carbohydrate, Sugars, Fiber and Protein per 1 lb.
• Both Frozen Okra, Unprepared as well as Boiled and Drained Frozen Okra have insufficient amounts of Fat, Omega 3, Omega 6, Cholesterol, Glucose and Sucrose in 1 lb.