Comparing Nutrients in 1 pound Frozen Okra VS Okra

Macros Ratio

	Protein	Fat	Carbs
Frozen Okra	19%	6%	75%
Okra	20%	4%	76%

Macro Nutrients

	Frozen Okra	Okra	Recommended Dietary Allowance
Energy	4.7% 136kcal	5.16% 150kcal	2900kcal per day for Men 19-50 years
Fat	1.17% 1.13g	0.89% 0.86g	97g per day for Men 19-50 years
Saturated Fat	0.92% 0.29g	0.37% 0.12g	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	0.69% 0.12g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	23% 30g	26% 33.8g	130g per day for Men 19-50 years
Sugars	18.6% 13.5g	9.26% 6.7g	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	3.57% 2.6g	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	% 1.45g	g per day for Men 19-50 years
Sucrose	NA	% 2.72g	g per day for Men 19-50 years
Fiber	26.3% 9.98g	38% 14.5g	38g per day for Men 19-50 years
Protein	13.7% 7.67g	15.6% 8.75g	56g per day for Men 19-50 years

Vitamins

	Frozen Okra	Okra	Recommended Dietary Allowance
Vitamin A	9.07% 81.6μg	18% 163μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	33.6% 0.4mg	75.6% 0.91mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	36.6% 0.48mg	21% 0.27mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	20% 3.2mg	28.3% 4.54mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	19.6% 0.98mg	22.2% 1.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	14.7% 0.19mg	75% 0.98mg	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	68% 272μg	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	116% 104mg	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	8.16% 1.22mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	187% 224μg	118% 142μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Okra	Okra	Recommended Dietary Allowance
Calcium	36.7% 367mg	37% 372mg	1000mg per day for Men 19-50 years
Copper	42% 0.38mg	55% 0.49mg	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	35% 2.8mg	8mg per day for Men 19-50 years
Magnesium	46.4% 195mg	61.6% 259mg	420mg per day for Men 19-50 years
Manganese	172% 3.96mg	155% 3.57mg	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	27.2% 191mg	39.5% 277mg	700mg per day for Men 19-50 years
Potassium	28% 957mg	40% 1356mg	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	0.91% 13.6mg	2.1% 31.8mg	1500mg per day for Men 19-50 years
Zinc	22% 2.4mg	24% 2.63mg	11mg per day for Men 19-50 years
Water	11% 412g	11% 406g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Okra VS Okra per 1 lb

Compare the macro and micronutrient content in 1 lb of Frozen Okra versus 1 lb of Okra to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 1 pound of Frozen Okra has 1.8 times more Vitamin B2, 2.5 times more Vitamin B9, 1.2 times more Vitamin E and 1.6 times more Vitamin K than Okra.
• While 1 lb of Raw Okra contains 2 times more Vitamin A, 2.2 times more Vitamin B1, 1.4 times more Vitamin B3, 5.1 times more Vitamin B6 and 1.9 times more Vitamin C than Frozen Okra, Unprepared.
• Both Frozen Okra and Okra provide similar amounts of Vitamin B5 per one pound.
• 1 pound of Okra have insufficient amounts of Vitamin E
• Both Frozen Okra, Unprepared as well as Raw Okra have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Frozen Okra vs Okra:

• 1 lb of Raw Okra contains 1.3 times more Copper, 1.3 times more Magnesium, 1.5 times more Phosphorus and 1.4 times more Potassium than Frozen Okra, Unprepared.
• Both Frozen Okra and Okra contain similar levels of Calcium, Iron, Manganese, Zinc and Water per one pound.
• Both Frozen Okra, Unprepared as well as Raw Okra lack sufficient amounts of Selenium in one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Frozen Okra has 2 times more Sugars than Okra.
• While 1 lb of Raw Okra contains 1.5 times more Fiber than Frozen Okra, Unprepared.
• Both Frozen Okra and Okra offer comparable quantities of Carbohydrate and Protein per one pound.
• Both Frozen Okra, Unprepared as well as Raw Okra provide inadequate amounts of Energy, Omega 3 and Omega 6 in one pound.