Comparing Nutrients in 1 pound Okra VS Frozen Chopped Broccoli

Macros Ratio

	Protein	Fat	Carbs
Okra	20%	4%	76%
Frozen Chopped Broccoli	34%	8%	58%

Macro Nutrients

	Okra	Frozen Chopped Broccoli	Recommended Dietary Allowance
Energy	5.16% 150kcal	4.07% 118kcal	2900kcal per day for Men 19-50 years
Fat	0.89% 0.86g	1.36% 1.3g	97g per day for Men 19-50 years
Saturated Fat	0.37% 0.12g	0.62% 0.2g	32g per day for Men 19-50 years
Omega 3	0.28% 0.005g	29.8% 0.48g	1.6g per day for Men 19-50 years
Omega 6	0.69% 0.12g	0.83% 0.14g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	26% 33.8g	16.7% 21.7g	130g per day for Men 19-50 years
Sugars	9.26% 6.7g	8.45% 6.12g	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	3.57% 2.6g	5.2% 3.76g	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	% 1.45g	% 3.4g	g per day for Men 19-50 years
Sucrose	% 2.72g	NA	g per day for Men 19-50 years
Fiber	38% 14.5g	36% 13.6g	38g per day for Men 19-50 years
Protein	15.6% 8.75g	22.8% 12.7g	56g per day for Men 19-50 years

Vitamins

	Okra	Frozen Chopped Broccoli	Recommended Dietary Allowance
Vitamin A	18% 163μg	26.2% 236μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	75.6% 0.91mg	20% 0.24mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	21% 0.27mg	33.5% 0.44mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	28.3% 4.54mg	13.3% 2.13mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	22.2% 1.1mg	25.3% 1.27mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	75% 0.98mg	45.4% 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	68% 272μg	76% 304μg	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	116% 104mg	284% 256mg	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	8.16% 1.22mg	37% 5.53mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	118% 142μg	307% 368μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Okra	Frozen Chopped Broccoli	Recommended Dietary Allowance
Calcium	37% 372mg	25.4% 254mg	1000mg per day for Men 19-50 years
Copper	55% 0.49mg	19% 0.17mg	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	35% 2.8mg	46% 3.67mg	8mg per day for Men 19-50 years
Magnesium	61.6% 259mg	19.4% 81.6mg	420mg per day for Men 19-50 years
Manganese	155% 3.57mg	58% 1.33mg	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	39.5% 277mg	32.4% 227mg	700mg per day for Men 19-50 years
Potassium	40% 1356mg	28.3% 962mg	3400mg per day for Men 19-50 years
Selenium	5.77% 3.18μg	23% 12.7μg	55μg per day for Men 19-50 years
Sodium	2.1% 31.8mg	7.26% 109mg	1500mg per day for Men 19-50 years
Zinc	24% 2.63mg	19.8% 2.18mg	11mg per day for Men 19-50 years
Water	11% 406g	11.2% 415g	3700g per day for Men 19-50 years

Nutrient Comparison: Okra VS Frozen Chopped Broccoli per 1 lb

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

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

• 1 pound of Okra has 3.8 times more Vitamin B1, 2.1 times more Vitamin B3 and 1.7 times more Vitamin B6 than Frozen Chopped Broccoli.
• While 1 lb of Frozen Chopped Broccoli, Unprepared contains 1.4 times more Vitamin A, 1.6 times more Vitamin B2, 2.5 times more Vitamin C, 4.5 times more Vitamin E and 2.6 times more Vitamin K than Raw Okra.
• Both Okra and Frozen Chopped Broccoli provide similar amounts of Vitamin B5 and Vitamin B9 per one pound.
• 1 pound of Okra have insufficient amounts of Vitamin E
• Both Raw Okra as well as Frozen Chopped Broccoli, Unprepared have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Okra vs Frozen Chopped Broccoli:

• 1 pound of Okra has 1.5 times more Calcium, 2.9 times more Copper, 3.2 times more Magnesium, 2.7 times more Manganese, 1.2 times more Phosphorus, 1.4 times more Potassium and 1.2 times more Zinc than Frozen Chopped Broccoli.
• While 1 lb of Frozen Chopped Broccoli, Unprepared contains 1.3 times more Iron and 4 times more Selenium than Raw Okra.
• Both Okra and Frozen Chopped Broccoli contain similar levels of Water per one pound.
• 1 pound of Okra lack sufficient amounts of Selenium

Comparison of macro-nutrients per 1 pound:

• 1 pound of Okra has 1.6 times more Carbohydrate than Frozen Chopped Broccoli.
• While 1 lb of Frozen Chopped Broccoli, Unprepared contains 105 times more Omega 3 and 1.5 times more Protein than Raw Okra.
• Both Okra and Frozen Chopped Broccoli offer comparable quantities of Fiber per one pound.
• 1 pound of Okra provide inadequate amounts of Omega 3
• Both Raw Okra as well as Frozen Chopped Broccoli, Unprepared provide inadequate amounts of Energy and Omega 6 in one pound.