Comparing Nutrients in 1 pound Okra VS Cooked Frozen Okra

Macros Ratio

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

Macro Nutrients

	Okra	Cooked Frozen Okra	Recommended Dietary Allowance
Energy	5.16% 150kcal	4.54% 132kcal	2900kcal per day for Men 19-50 years
Fat	0.89% 0.86g	1.12% 1.1g	97g per day for Men 19-50 years
Saturated Fat	0.37% 0.12g	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	0.69% 0.12g	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	26% 33.8g	22.4% 29g	130g per day for Men 19-50 years
Sugars	9.26% 6.7g	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	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	25% 9.53g	38g per day for Men 19-50 years
Protein	15.6% 8.75g	13.2% 7.4g	56g per day for Men 19-50 years

Vitamins

	Okra	Cooked Frozen Okra	Recommended Dietary Allowance
Vitamin A	18% 163μg	7.56% 68μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	75.6% 0.91mg	27.6% 0.33mg	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	17.5% 2.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	22.2% 1.1mg	19% 0.95mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	75% 0.98mg	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	68% 272μg	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	116% 104mg	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	8.16% 1.22mg	9.68% 1.45mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	118% 142μg	181% 217μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Okra	Cooked Frozen Okra	Recommended Dietary Allowance
Calcium	37% 372mg	33.6% 336mg	1000mg per day for Men 19-50 years
Copper	55% 0.49mg	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	35% 2.8mg	29.5% 2.36mg	8mg per day for Men 19-50 years
Magnesium	61.6% 259mg	43% 181mg	420mg per day for Men 19-50 years
Manganese	155% 3.57mg	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	39.5% 277mg	24% 168mg	700mg per day for Men 19-50 years
Potassium	40% 1356mg	24.5% 835mg	3400mg per day for Men 19-50 years
Selenium	5.77% 3.18μg	4.95% 2.72μg	55μg per day for Men 19-50 years
Sodium	2.1% 31.8mg	0.91% 13.6mg	1500mg per day for Men 19-50 years
Zinc	24% 2.63mg	20.2% 2.22mg	11mg per day for Men 19-50 years
Water	11% 406g	11% 413g	3700g per day for Men 19-50 years

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

• Raw Okra has 2.4 times more Vitamin A, 2.7 times more Vitamin B1, 1.6 times more Vitamin B3, 5.8 times more Vitamin B6 and 2.4 times more Vitamin C than Boiled and Drained Frozen Okra.
• While Boiled and Drained Frozen Okra contains 1.6 times more Vitamin B2, 1.7 times more Vitamin B9 and 1.5 times more Vitamin K than Raw Okra.
• Both Raw Okra and Boiled and Drained Frozen Okra have similar amounts of Vitamin B5 and Vitamin E per 1 lb.
• Both Raw Okra 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 Okra vs Cooked Frozen Okra:

• Raw Okra has 1.4 times more Copper, 1.4 times more Magnesium, 1.6 times more Phosphorus and 1.6 times more Potassium than Boiled and Drained Frozen Okra.
• Both Raw Okra and Boiled and Drained Frozen Okra have similar amounts of Calcium, Iron, Manganese, Selenium, Zinc and Water per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Raw Okra has 1.5 times more Fiber than Boiled and Drained Frozen Okra.
• While Boiled and Drained Frozen Okra contains 1.9 times more Sugars than Raw Okra.
• Both Raw Okra and Boiled and Drained Frozen Okra have similar amounts of Energy, Carbohydrate and Protein per 1 lb.
• Both Raw Okra as well as Boiled and Drained Frozen Okra have insufficient amounts of Fat, Omega 3, Omega 6, Cholesterol, Glucose and Sucrose in 1 lb.