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

Macros Ratio

	Protein	Fat	Carbs
Cooked Frozen Chopped Onions with Salt	11%	3%	86%
Boiled Okra with Salt	27%	7%	66%

Macro Nutrients

	Cooked Frozen Chopped Onions with Salt	Boiled Okra with Salt	Recommended Dietary Allowance
Energy	4.07% 118kcal	3.44% 100kcal	2900kcal per day for Men 19-50 years
Fat	0.47% 0.45g	0.98% 0.95g	97g per day for Men 19-50 years
Saturated Fat	0.23% 0.073g	0.64% 0.2g	32g per day for Men 19-50 years
Omega 3	0.57% 0.009g	0.28% 0.005g	1.6g per day for Men 19-50 years
Omega 6	0.96% 0.16g	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	21% 27.2g	15.7% 20.5g	130g per day for Men 19-50 years
Sugars	18% 13g	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	20.3% 7.7g	30% 11.3g	38g per day for Men 19-50 years
Protein	6.24% 3.5g	15% 8.5g	56g per day for Men 19-50 years

Vitamins

	Cooked Frozen Chopped Onions with Salt	Boiled Okra with Salt	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	8.7% 0.1mg	50% 0.6mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	8.72% 0.11mg	19% 0.25mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.94% 0.63mg	24.7% 3.95mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9% 0.45mg	19.3% 0.97mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	24% 0.31mg	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	14.7% 59μg	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	13% 11.8mg	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	0.3% 0.045mg	8.16% 1.22mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.13% 1.36μg	151% 181μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Frozen Chopped Onions with Salt	Boiled Okra with Salt	Recommended Dietary Allowance
Calcium	7.26% 72.6mg	35% 349mg	1000mg per day for Men 19-50 years
Copper	9.58% 0.086mg	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	17% 1.36mg	16% 1.27mg	8mg per day for Men 19-50 years
Magnesium	6.48% 27.2mg	39% 163mg	420mg per day for Men 19-50 years
Manganese	14% 0.32mg	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	12.3% 86mg	20.7% 145mg	700mg per day for Men 19-50 years
Potassium	14.4% 490mg	18% 612mg	3400mg per day for Men 19-50 years
Selenium	3.3% 1.8μg	3.3% 1.8μg	55μg per day for Men 19-50 years
Sodium	75% 1125mg	73% 1093mg	1500mg per day for Men 19-50 years
Zinc	2.9% 0.32mg	17.7% 1.95mg	11mg per day for Men 19-50 years
Water	11.3% 418g	11.3% 420g	3700g per day for Men 19-50 years

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

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

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

• 1 lb of Boiled and Drained Okra with Salt contains 5.7 times more Vitamin B1, 2.2 times more Vitamin B2, 6.3 times more Vitamin B3, 2.2 times more Vitamin B5, 2.7 times more Vitamin B6, 3.5 times more Vitamin B9, 6.3 times more Vitamin C and 133.3 times more Vitamin K than Boiled Chopped Frozen Onions, drained with Salt.
• 1 pound of Cooked Frozen Chopped Onions with Salt have insufficient amounts of Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B5 and Vitamin K
• Both Boiled Chopped Frozen Onions, drained with Salt as well as Boiled and Drained Okra with Salt have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin E in one pound.

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

• 1 lb of Boiled and Drained Okra with Salt contains 4.8 times more Calcium, 4.5 times more Copper, 6 times more Magnesium, 4.1 times more Manganese, 1.7 times more Phosphorus and 6.1 times more Zinc than Boiled Chopped Frozen Onions, drained with Salt.
• Both Cooked Frozen Chopped Onions with Salt and Boiled Okra with Salt contain similar levels of Iron, Potassium, Sodium and Water per one pound.
• 1 pound of Cooked Frozen Chopped Onions with Salt lack sufficient amounts of Calcium, Magnesium and Zinc
• Both Boiled Chopped Frozen Onions, drained with Salt as well as Boiled and Drained Okra with Salt lack sufficient amounts of Selenium in one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Cooked Frozen Chopped Onions with Salt has 1.3 times more Carbohydrate and 1.2 times more Sugars than Boiled Okra with Salt.
• While 1 lb of Boiled and Drained Okra with Salt contains 1.5 times more Fiber and 2.4 times more Protein than Boiled Chopped Frozen Onions, drained with Salt.
• 1 pound of Cooked Frozen Chopped Onions with Salt provide inadequate amounts of Protein
• Both Boiled Chopped Frozen Onions, drained with Salt as well as Boiled and Drained Okra with Salt provide inadequate amounts of Energy, Omega 3 and Omega 6 in one pound.