Comparing Nutrients in 1 pound Frozen Okra VS Onions

Macros Ratio

	Protein	Fat	Carbs
Frozen Okra	19%	6%	75%
Onions	10%	2%	88%

Macro Nutrients

	Frozen Okra	Onions	Recommended Dietary Allowance
Energy	4.7% 136kcal	6.26% 181kcal	2900kcal per day for Men 19-50 years
Fat	1.17% 1.13g	0.47% 0.45g	97g per day for Men 19-50 years
Saturated Fat	0.92% 0.29g	0.6% 0.19g	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	1.73% 0.29g	0.35% 0.059g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	23% 30g	32.6% 42.4g	130g per day for Men 19-50 years
Sugars	18.6% 13.5g	26.5% 19.2g	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	8.07% 5.85g	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	% 8.94g	g per day for Men 19-50 years
Sucrose	NA	% 4.5g	g per day for Men 19-50 years
Fiber	26.3% 9.98g	20.3% 7.7g	38g per day for Men 19-50 years
Protein	13.7% 7.67g	8.9% 5g	56g per day for Men 19-50 years

Vitamins

	Frozen Okra	Onions	Recommended Dietary Allowance
Vitamin A	9.07% 81.6μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	33.6% 0.4mg	17.4% 0.21mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	36.6% 0.48mg	9.42% 0.12mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	20% 3.2mg	3.3% 0.53mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	19.6% 0.98mg	11% 0.56mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	14.7% 0.19mg	42% 0.54mg	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	21.5% 86μg	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	37.3% 33.6mg	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	9.98% 1.5mg	0.6% 0.091mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	187% 224μg	1.5% 1.8μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Okra	Onions	Recommended Dietary Allowance
Calcium	36.7% 367mg	10.4% 104mg	1000mg per day for Men 19-50 years
Copper	42% 0.38mg	19.7% 0.18mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.12% 5μg	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	12% 0.95mg	8mg per day for Men 19-50 years
Magnesium	46.4% 195mg	10.8% 45.4mg	420mg per day for Men 19-50 years
Manganese	172% 3.96mg	25.4% 0.59mg	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	18.8% 132mg	700mg per day for Men 19-50 years
Potassium	28% 957mg	19.5% 662mg	3400mg per day for Men 19-50 years
Selenium	4.95% 2.72μg	4.12% 2.27μg	55μg per day for Men 19-50 years
Sodium	0.91% 13.6mg	1.2% 18mg	1500mg per day for Men 19-50 years
Zinc	22% 2.4mg	7% 0.77mg	11mg per day for Men 19-50 years
Water	11% 412g	11% 404g	3700g per day for Men 19-50 years

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

• Frozen Okra, Unprepared has more Vitamin A, 1.9 times more Vitamin B1, 3.9 times more Vitamin B2, 6.1 times more Vitamin B3, 1.8 times more Vitamin B5, 7.8 times more Vitamin B9, 1.7 times more Vitamin C, 16.5 times more Vitamin E and 123.5 times more Vitamin K than Raw Onions.
• While Raw Onions contain 2.9 times more Vitamin B6 than Frozen Okra, Unprepared.
• Both Frozen Okra, Unprepared as well as Raw Onions have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Frozen Okra vs Onions:

• Frozen Okra, Unprepared has 3.5 times more Calcium, 2.1 times more Copper, 2.7 times more Iron, 4.3 times more Magnesium, 6.8 times more Manganese, 1.4 times more Phosphorus, 1.4 times more Potassium and 3.1 times more Zinc than Raw Onions.
• Both Frozen Okra, Unprepared and Raw Onions have similar amounts of Selenium and Water per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Frozen Okra, Unprepared has 1.3 times more Fiber and 1.5 times more Protein than Raw Onions.
• While Raw Onions contain 1.3 times more Energy, 1.4 times more Carbohydrate and 1.4 times more Sugars than Frozen Okra, Unprepared.
• Both Frozen Okra, Unprepared as well as Raw Onions have insufficient amounts of Fat, Omega 3, Omega 6, Cholesterol, Glucose and Sucrose in 1 lb.