Comparing Nutrients in 1 pound Boiled Onions with Salt VS Cooked Frozen Okra with Salt

Macros Ratio

	Protein	Fat	Carbs
Boiled Onions with Salt	12%	4%	84%
Cooked Frozen Okra with Salt	19%	6%	75%

Macro Nutrients

	Boiled Onions with Salt	Cooked Frozen Okra with Salt	Recommended Dietary Allowance
Energy	6.57% 191kcal	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	0.44% 0.14g	0.89% 0.29g	32g per day for Men 19-50 years
Omega 3	1.13% 0.018g	0.28% 0.005g	1.6g per day for Men 19-50 years
Omega 6	1.87% 0.32g	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	33.4% 43.4g	22.4% 29g	130g per day for Men 19-50 years
Sugars	29.6% 21.5g	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	NA	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	16.7% 6.35g	25% 9.53g	38g per day for Men 19-50 years
Protein	11% 6.17g	13.2% 7.4g	56g per day for Men 19-50 years

Vitamins

	Boiled Onions with Salt	Cooked Frozen Okra with Salt	Recommended Dietary Allowance
Vitamin A	0% 0μg	7.56% 68μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	16% 0.19mg	27.6% 0.33mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	8.03% 0.1mg	33.5% 0.44mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.68% 0.75mg	17.5% 2.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	10.3% 0.51mg	19% 0.95mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	45% 0.59mg	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	17% 68μg	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	26.2% 23.6mg	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	0.6% 0.091mg	9.68% 1.45mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.9% 2.27μg	181% 217μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Onions with Salt	Cooked Frozen Okra with Salt	Recommended Dietary Allowance
Calcium	9.98% 100mg	33.6% 336mg	1000mg per day for Men 19-50 years
Copper	33.8% 0.3mg	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	13.6% 1.1mg	29.5% 2.36mg	8mg per day for Men 19-50 years
Magnesium	12% 50mg	43% 181mg	420mg per day for Men 19-50 years
Manganese	30% 0.69mg	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	22.7% 159mg	24% 168mg	700mg per day for Men 19-50 years
Potassium	22% 753mg	24.5% 835mg	3400mg per day for Men 19-50 years
Selenium	4.95% 2.72μg	4.95% 2.72μg	55μg per day for Men 19-50 years
Sodium	72.3% 1084mg	72.3% 1084mg	1500mg per day for Men 19-50 years
Zinc	8.66% 0.95mg	20.2% 2.22mg	11mg per day for Men 19-50 years
Water	10.8% 399g	11% 413g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Onions with Salt VS Cooked Frozen Okra with Salt per 1 lb

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

Lets compare vitamin content per 1 pound of Boiled Onions with Salt vs Cooked Frozen Okra with Salt:

• 1 pound of Boiled Onions with Salt has 3.5 times more Vitamin B6 than Cooked Frozen Okra with Salt.
• While 1 lb of Boiled Frozen Okra, drained with Salt contains 1.7 times more Vitamin B1, 4.2 times more Vitamin B2, 3.7 times more Vitamin B3, 1.8 times more Vitamin B5, 6.7 times more Vitamin B9, 1.8 times more Vitamin C, 16 times more Vitamin E and 95.6 times more Vitamin K than Boiled and Drained Onions with Salt.
• 1 pound of Boiled Onions with Salt have insufficient amounts of Vitamin B2, Vitamin B3, Vitamin E and Vitamin K
• Both Boiled and Drained Onions with Salt as well as Boiled Frozen Okra, drained with Salt have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Boiled Onions with Salt vs Cooked Frozen Okra with Salt:

• 1 lb of Boiled Frozen Okra, drained with Salt contains 3.4 times more Calcium, 2.2 times more Iron, 3.6 times more Magnesium, 5.5 times more Manganese and 2.3 times more Zinc than Boiled and Drained Onions with Salt.
• Both Boiled Onions with Salt and Cooked Frozen Okra with Salt contain similar levels of Copper, Phosphorus, Potassium, Sodium and Water per one pound.
• 1 pound of Boiled Onions with Salt lack sufficient amounts of Zinc
• Both Boiled and Drained Onions with Salt as well as Boiled Frozen Okra, drained with Salt lack sufficient amounts of Selenium in one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Boiled Onions with Salt has 1.5 times more Carbohydrate and 1.6 times more Sugars than Cooked Frozen Okra with Salt.
• While 1 lb of Boiled Frozen Okra, drained with Salt contains 1.5 times more Fiber than Boiled and Drained Onions with Salt.
• Both Boiled Onions with Salt and Cooked Frozen Okra with Salt offer comparable quantities of Protein per one pound.
• Both Boiled and Drained Onions with Salt as well as Boiled Frozen Okra, drained with Salt provide inadequate amounts of Energy, Omega 3 and Omega 6 in one pound.