Comparing Nutrients in 1 pound Okra VS Onions

Macros Ratio

	Protein	Fat	Carbs
Okra	20%	4%	76%
Onions	10%	2%	88%

Macro Nutrients

	Okra	Onions	Recommended Dietary Allowance
Energy	5.16% 150kcal	6.26% 181kcal	2900kcal per day for Men 19-50 years
Fat	0.89% 0.86g	0.47% 0.45g	97g per day for Men 19-50 years
Saturated Fat	0.37% 0.12g	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	0.69% 0.12g	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	26% 33.8g	32.6% 42.4g	130g per day for Men 19-50 years
Sugars	9.26% 6.7g	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	3.57% 2.6g	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	% 1.45g	% 8.94g	g per day for Men 19-50 years
Sucrose	% 2.72g	% 4.5g	g per day for Men 19-50 years
Fiber	38% 14.5g	20.3% 7.7g	38g per day for Men 19-50 years
Protein	15.6% 8.75g	8.9% 5g	56g per day for Men 19-50 years

Vitamins

	Okra	Onions	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	17.4% 0.21mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	21% 0.27mg	9.42% 0.12mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	28.3% 4.54mg	3.3% 0.53mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	22.2% 1.1mg	11% 0.56mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	75% 0.98mg	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	68% 272μg	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	116% 104mg	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	8.16% 1.22mg	0.6% 0.091mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	118% 142μg	1.5% 1.8μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Okra	Onions	Recommended Dietary Allowance
Calcium	37% 372mg	10.4% 104mg	1000mg per day for Men 19-50 years
Copper	55% 0.49mg	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	35% 2.8mg	12% 0.95mg	8mg per day for Men 19-50 years
Magnesium	61.6% 259mg	10.8% 45.4mg	420mg per day for Men 19-50 years
Manganese	155% 3.57mg	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	39.5% 277mg	18.8% 132mg	700mg per day for Men 19-50 years
Potassium	40% 1356mg	19.5% 662mg	3400mg per day for Men 19-50 years
Selenium	5.77% 3.18μg	4.12% 2.27μg	55μg per day for Men 19-50 years
Sodium	2.1% 31.8mg	1.2% 18mg	1500mg per day for Men 19-50 years
Zinc	24% 2.63mg	7% 0.77mg	11mg per day for Men 19-50 years
Water	11% 406g	11% 404g	3700g per day for Men 19-50 years

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

• Raw Okra has more Vitamin A, 4.3 times more Vitamin B1, 2.2 times more Vitamin B2, 8.6 times more Vitamin B3, 2 times more Vitamin B5, 1.8 times more Vitamin B6, 3.2 times more Vitamin B9, 3.1 times more Vitamin C, 13.5 times more Vitamin E and 78.3 times more Vitamin K than Raw Onions.
• Both Raw Okra as well as Raw Onions have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Okra vs Onions:

• Raw Okra has 3.6 times more Calcium, 2.8 times more Copper, 3 times more Iron, 5.7 times more Magnesium, 6.1 times more Manganese, 2.1 times more Phosphorus, 2 times more Potassium, 1.4 times more Selenium and 3.4 times more Zinc than Raw Onions.
• Both Raw Okra and Raw Onions have similar amounts of Water per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Raw Okra has 1.9 times more Fiber and 1.8 times more Protein than Raw Onions.
• While Raw Onions contain 1.3 times more Carbohydrate, 2.9 times more Sugars and 2.3 times more Fructose than Raw Okra.
• Both Raw Okra and Raw Onions have similar amounts of Energy per 1 lb.
• Both Raw Okra as well as Raw Onions have insufficient amounts of Fat, Omega 3, Omega 6, Cholesterol, Glucose and Sucrose in 1 lb.