Comparing Nutrients in 1 pound Onions Flakes VS Boiled Okra

Macros Ratio

	Protein	Fat	Carbs
Onions Flakes	10%	1%	89%
Boiled Okra	27%	7%	66%

Macro Nutrients

	Onions Flakes	Boiled Okra	Recommended Dietary Allowance
Energy	54.6% 1583kcal	3.44% 100kcal	2900kcal per day for Men 19-50 years
Fat	2.15% 2.1g	0.98% 0.95g	97g per day for Men 19-50 years
Saturated Fat	1.1% 0.35g	0.64% 0.2g	32g per day for Men 19-50 years
Omega 3	2.55% 0.041g	0.28% 0.005g	1.6g per day for Men 19-50 years
Omega 6	4.54% 0.77g	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	291% 378g	15.7% 20.5g	130g per day for Men 19-50 years
Sugars	234% 170g	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	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	110% 41.7g	30% 11.3g	38g per day for Men 19-50 years
Protein	72.5% 40.6g	15% 8.5g	56g per day for Men 19-50 years

Vitamins

	Onions Flakes	Boiled Okra	Recommended Dietary Allowance
Vitamin A	0.5% 4.54μg	7.06% 63.5μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	189% 2.27mg	50% 0.6mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	35% 0.45mg	19% 0.25mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	28% 4.5mg	24.7% 3.95mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	125% 6.26mg	19.3% 0.97mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	558% 7.26mg	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	188% 753μg	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	378% 340mg	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	5.44% 0.82mg	8.16% 1.22mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	14.4% 17.2μg	151% 181μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Onions Flakes	Boiled Okra	Recommended Dietary Allowance
Calcium	117% 1166mg	35% 349mg	1000mg per day for Men 19-50 years
Copper	210% 1.9mg	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	88% 7.03mg	16% 1.27mg	8mg per day for Men 19-50 years
Magnesium	99% 417mg	39% 163mg	420mg per day for Men 19-50 years
Manganese	274% 6.3mg	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	196% 1374mg	20.7% 145mg	700mg per day for Men 19-50 years
Potassium	216% 7357mg	18% 612mg	3400mg per day for Men 19-50 years
Selenium	41.2% 22.7μg	3.3% 1.8μg	55μg per day for Men 19-50 years
Sodium	6.35% 95mg	1.8% 27.2mg	1500mg per day for Men 19-50 years
Zinc	78% 8.57mg	17.7% 1.95mg	11mg per day for Men 19-50 years
Water	0.48% 18g	11.3% 420g	3700g per day for Men 19-50 years

Nutrient Comparison: Onions Flakes VS Boiled Okra per 1 lb

Compare the macro and micronutrient content in 1 lb of Onions Flakes 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 Onions Flakes vs Boiled Okra:

• 1 pound of Onions Flakes has 3.8 times more Vitamin B1, 1.8 times more Vitamin B2, 6.5 times more Vitamin B5, 8.6 times more Vitamin B6, 3.6 times more Vitamin B9 and 4.6 times more Vitamin C than Boiled Okra.
• While 1 lb of Boiled and Drained Okra contains 10.5 times more Vitamin K than Dry Onions Flakes.
• Both Onions Flakes and Boiled Okra provide similar amounts of Vitamin B3 per one pound.
• Both Dry Onions Flakes 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 Onions Flakes vs Boiled Okra:

• 1 pound of Onions Flakes has 3.3 times more Calcium, 4.9 times more Copper, 5.5 times more Iron, 2.6 times more Magnesium, 4.7 times more Manganese, 9.5 times more Phosphorus, 12 times more Potassium, 12.5 times more Selenium and 4.4 times more Zinc than Boiled Okra.
• While 1 lb of Boiled and Drained Okra contains 23.6 times more Water than Dry Onions Flakes.
• 1 pound of Boiled Okra lack sufficient amounts of Selenium

Comparison of macro-nutrients per 1 pound:

• 1 pound of Onions Flakes has 15.9 times more Energy, 18.5 times more Carbohydrate, 15.6 times more Sugars, 3.7 times more Fiber and 4.8 times more Protein than Boiled Okra.
• 1 pound of Boiled Okra provide inadequate amounts of Energy
• Both Dry Onions Flakes as well as Boiled and Drained Okra provide inadequate amounts of Omega 3 and Omega 6 in one pound.