Comparing Nutrients in 1 pound Okra VS Canned Onions with Liquids

Macros Ratio

	Protein	Fat	Carbs
Okra	20%	4%	76%
Canned Onions with Liquids	17%	4%	79%

Macro Nutrients

	Okra	Canned Onions with Liquids	Recommended Dietary Allowance
Energy	5.16% 150kcal	2.97% 86kcal	2900kcal per day for Men 19-50 years
Fat	0.89% 0.86g	0.42% 0.41g	97g per day for Men 19-50 years
Saturated Fat	0.37% 0.12g	0.23% 0.073g	32g per day for Men 19-50 years
Omega 3	0.28% 0.005g	0.57% 0.009g	1.6g per day for Men 19-50 years
Omega 6	0.69% 0.12g	0.91% 0.15g	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	14% 18.2g	130g per day for Men 19-50 years
Sugars	9.26% 6.7g	13.8% 9.98g	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	14.3% 5.44g	38g per day for Men 19-50 years
Protein	15.6% 8.75g	6.9% 3.86g	56g per day for Men 19-50 years

Vitamins

	Okra	Canned Onions with Liquids	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	12% 0.15mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	21% 0.27mg	2.1% 0.027mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	28.3% 4.54mg	1.73% 0.28mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	22.2% 1.1mg	8.8% 0.44mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	75% 0.98mg	48% 0.62mg	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	11.3% 45.4μg	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	21.7% 19.5mg	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	2.1% 0.32mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	118% 142μg	0.76% 0.91μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Okra	Canned Onions with Liquids	Recommended Dietary Allowance
Calcium	37% 372mg	20.4% 204mg	1000mg per day for Men 19-50 years
Copper	55% 0.49mg	27.7% 0.25mg	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	7.37% 0.59mg	8mg per day for Men 19-50 years
Magnesium	61.6% 259mg	6.48% 27.2mg	420mg per day for Men 19-50 years
Manganese	155% 3.57mg	20% 0.46mg	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	18% 127mg	700mg per day for Men 19-50 years
Potassium	40% 1356mg	15% 503mg	3400mg per day for Men 19-50 years
Selenium	5.77% 3.18μg	2.47% 1.36μg	55μg per day for Men 19-50 years
Sodium	2.1% 31.8mg	112% 1683mg	1500mg per day for Men 19-50 years
Zinc	24% 2.63mg	12% 1.3mg	11mg per day for Men 19-50 years
Water	11% 406g	11.5% 427g	3700g per day for Men 19-50 years

Nutrient Comparison: Okra VS Canned Onions with Liquids per 1 lb

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

Lets compare vitamin content per 1 pound of Okra vs Canned Onions with Liquids:

• 1 pound of Okra has more Vitamin A, 6.3 times more Vitamin B1, 10 times more Vitamin B2, 16.4 times more Vitamin B3, 2.5 times more Vitamin B5, 1.6 times more Vitamin B6, 6 times more Vitamin B9, 5.3 times more Vitamin C and 156.5 times more Vitamin K than Canned Onions with Liquids.
• 1 pound of Canned Onions with Liquids have insufficient amounts of Vitamin A, Vitamin B2, Vitamin B3, Vitamin B5 and Vitamin K
• Both Raw Okra as well as Canned Onions Solids and Liquids have insufficient amounts of Vitamin B12, Vitamin D and Vitamin E in one pound.

Comparing minerals per 1 pound for Okra vs Canned Onions with Liquids:

• 1 pound of Okra has 1.8 times more Calcium, 2 times more Copper, 4.8 times more Iron, 9.5 times more Magnesium, 7.7 times more Manganese, 2.2 times more Phosphorus, 2.7 times more Potassium and 2 times more Zinc than Canned Onions with Liquids.
• While 1 lb of Canned Onions Solids and Liquids contains 53 times more Sodium than Raw Okra.
• Both Okra and Canned Onions with Liquids contain similar levels of Water per one pound.
• 1 pound of Canned Onions with Liquids lack sufficient amounts of Iron and Magnesium
• Both Raw Okra as well as Canned Onions Solids and Liquids lack sufficient amounts of Selenium in one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Okra has 1.9 times more Carbohydrate, 2.7 times more Fiber and 2.3 times more Protein than Canned Onions with Liquids.
• While 1 lb of Canned Onions Solids and Liquids contains 1.5 times more Sugars than Raw Okra.
• 1 pound of Canned Onions with Liquids provide inadequate amounts of Protein
• Both Raw Okra as well as Canned Onions Solids and Liquids provide inadequate amounts of Energy, Omega 3 and Omega 6 in one pound.