Comparing Nutrients in 1 pound Okra VS Almond paste

Macros Ratio

	Protein	Fat	Carbs
Okra	20%	4%	76%
Almond paste	8%	52%	40%

Macro Nutrients

	Okra	Almond paste	Recommended Dietary Allowance
Energy	5.16% 150kcal	71.6% 2077kcal	2900kcal per day for Men 19-50 years
Fat	0.89% 0.86g	130% 126g	97g per day for Men 19-50 years
Saturated Fat	0.37% 0.12g	37.3% 12g	32g per day for Men 19-50 years
Omega 3	0.28% 0.005g	56.4% 0.9g	1.6g per day for Men 19-50 years
Omega 6	0.69% 0.12g	149% 25.3g	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	167% 217g	130g per day for Men 19-50 years
Sugars	9.26% 6.7g	227% 164g	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	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	% 1.45g	NA	g per day for Men 19-50 years
Sucrose	% 2.72g	NA	g per day for Men 19-50 years
Fiber	38% 14.5g	57.3% 21.8g	38g per day for Men 19-50 years
Protein	15.6% 8.75g	73% 41g	56g per day for Men 19-50 years

Vitamins

	Okra	Almond paste	Recommended Dietary Allowance
Vitamin A	18% 163μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	75.6% 0.91mg	31% 0.37mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	21% 0.27mg	144% 1.88mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	28.3% 4.54mg	40.3% 6.45mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	22.2% 1.1mg	10.3% 0.51mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	75% 0.98mg	12.6% 0.16mg	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	82.8% 331μg	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	0.5% 0.45mg	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	409% 61.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	118% 142μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Okra	Almond paste	Recommended Dietary Allowance
Calcium	37% 372mg	78% 780mg	1000mg per day for Men 19-50 years
Copper	55% 0.49mg	229% 2.06mg	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	91% 7.26mg	8mg per day for Men 19-50 years
Magnesium	61.6% 259mg	140% 590mg	420mg per day for Men 19-50 years
Manganese	155% 3.57mg	169% 3.9mg	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	167% 1170mg	700mg per day for Men 19-50 years
Potassium	40% 1356mg	42% 1424mg	3400mg per day for Men 19-50 years
Selenium	5.77% 3.18μg	34.6% 19μg	55μg per day for Men 19-50 years
Sodium	2.1% 31.8mg	2.72% 41mg	1500mg per day for Men 19-50 years
Zinc	24% 2.63mg	61% 6.7mg	11mg per day for Men 19-50 years
Water	11% 406g	1.73% 64g	3700g per day for Men 19-50 years

Nutrient Comparison: Okra VS Almond paste per 1 lb

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

Lets compare vitamin content per 1 pound of Okra vs Almond paste:

• 1 pound of Okra has more Vitamin A, 2.4 times more Vitamin B1, 2.2 times more Vitamin B5, 6 times more Vitamin B6, 230 times more Vitamin C and more Vitamin K than Almond paste.
• While 1 lb of Almond paste contains 6.9 times more Vitamin B2, 1.4 times more Vitamin B3 and 50.1 times more Vitamin E than Raw Okra.
• Both Okra and Almond paste provide similar amounts of Vitamin B9 per one pound.
• 1 pound of Okra have insufficient amounts of Vitamin E
• 1 pound of Almond paste have insufficient amounts of Vitamin A, Vitamin C and Vitamin K
• Both Raw Okra as well as Almond paste have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Okra vs Almond paste:

• 1 pound of Okra has 6.4 times more Water than Almond paste.
• While 1 lb of Almond paste contains 2.1 times more Calcium, 4.2 times more Copper, 2.6 times more Iron, 2.3 times more Magnesium, 4.2 times more Phosphorus, 6 times more Selenium and 2.6 times more Zinc than Raw Okra.
• Both Okra and Almond paste contain similar levels of Manganese and Potassium per one pound.
• 1 pound of Okra lack sufficient amounts of Selenium

Comparison of macro-nutrients per 1 pound:

• 1 lb of Almond paste contains 13.9 times more Energy, 146 times more Fat, 101.1 times more Saturated Fat, 199 times more Omega 3, 214.5 times more Omega 6, 6.4 times more Carbohydrate, 24.5 times more Sugars, 1.5 times more Fiber and 4.7 times more Protein than Raw Okra.
• 1 pound of Okra provide inadequate amounts of Energy, Omega 3 and Omega 6