Comparing Nutrients in 1 pound Boiled Onions VS Boiled Okra

Macros Ratio

	Protein	Fat	Carbs
Boiled Onions	11%	4%	85%
Boiled Okra	27%	7%	66%

Macro Nutrients

	Boiled Onions	Boiled Okra	Recommended Dietary Allowance
Energy	6.9% 200kcal	3.44% 100kcal	2900kcal per day for Men 19-50 years
Fat	0.89% 0.86g	0.98% 0.95g	97g per day for Men 19-50 years
Saturated Fat	0.44% 0.14g	0.64% 0.2g	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	1.2% 0.2g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	35.4% 46g	15.7% 20.5g	130g per day for Men 19-50 years
Sugars	29.6% 21.5g	15% 11g	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	9% 6.53g	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	% 9.93g	NA	g per day for Men 19-50 years
Sucrose	% 5g	NA	g per day for Men 19-50 years
Fiber	16.7% 6.35g	30% 11.3g	38g per day for Men 19-50 years
Protein	11% 6.17g	15% 8.5g	56g per day for Men 19-50 years

Vitamins

	Boiled Onions	Boiled Okra	Recommended Dietary Allowance
Vitamin A	0% 0μg	7.06% 63.5μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	16% 0.19mg	50% 0.6mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	8.03% 0.1mg	19% 0.25mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.68% 0.75mg	24.7% 3.95mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	10.3% 0.51mg	19.3% 0.97mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	45% 0.59mg	65.2% 0.85mg	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	52% 209μg	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	82% 74mg	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	8.16% 1.22mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.9% 2.27μg	151% 181μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Onions	Boiled Okra	Recommended Dietary Allowance
Calcium	9.98% 100mg	35% 349mg	1000mg per day for Men 19-50 years
Copper	33.8% 0.3mg	43% 0.39mg	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	16% 1.27mg	8mg per day for Men 19-50 years
Magnesium	12% 50mg	39% 163mg	420mg per day for Men 19-50 years
Manganese	30% 0.69mg	58% 1.33mg	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	20.7% 145mg	700mg per day for Men 19-50 years
Potassium	22% 753mg	18% 612mg	3400mg per day for Men 19-50 years
Selenium	4.95% 2.72μg	3.3% 1.8μg	55μg per day for Men 19-50 years
Sodium	0.91% 13.6mg	1.8% 27.2mg	1500mg per day for Men 19-50 years
Zinc	8.66% 0.95mg	17.7% 1.95mg	11mg per day for Men 19-50 years
Water	10.8% 399g	11.3% 420g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Onions VS Boiled Okra per 1 lb

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

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

• 1 lb of Boiled and Drained Okra contains 3.1 times more Vitamin B1, 2.4 times more Vitamin B2, 5.3 times more Vitamin B3, 1.9 times more Vitamin B5, 1.4 times more Vitamin B6, 3.1 times more Vitamin B9, 3.1 times more Vitamin C and 80 times more Vitamin K than Boiled and Drained Onions.
• 1 pound of Boiled Onions have insufficient amounts of Vitamin B2, Vitamin B3 and Vitamin K
• Both Boiled and Drained Onions as well as Boiled and Drained Okra have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin E in one pound.

Comparing minerals per 1 pound for Boiled Onions vs Boiled Okra:

• 1 pound of Boiled Onions has 1.2 times more Potassium than Boiled Okra.
• While 1 lb of Boiled and Drained Okra contains 3.5 times more Calcium, 1.3 times more Copper, 3.3 times more Magnesium, 1.9 times more Manganese and 2 times more Zinc than Boiled and Drained Onions.
• Both Boiled Onions and Boiled Okra contain similar levels of Iron, Phosphorus and Water per one pound.
• 1 pound of Boiled Onions lack sufficient amounts of Zinc
• Both Boiled and Drained Onions as well as Boiled and Drained Okra lack sufficient amounts of Selenium in one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Boiled Onions has 2.3 times more Carbohydrate and 2 times more Sugars than Boiled Okra.
• While 1 lb of Boiled and Drained Okra contains 1.8 times more Fiber and 1.4 times more Protein than Boiled and Drained Onions.
• Both Boiled and Drained Onions as well as Boiled and Drained Okra provide inadequate amounts of Energy, Omega 3 and Omega 6 in one pound.