Comparing Nutrients in 1 pound Potato Skin VS Cooked Frozen Okra

Macros Ratio

	Protein	Fat	Carbs
Potato Skin	17%	1%	82%
Cooked Frozen Okra	19%	6%	75%

Macro Nutrients

	Potato Skin	Cooked Frozen Okra	Recommended Dietary Allowance
Energy	9.07% 263kcal	4.54% 132kcal	2900kcal per day for Men 19-50 years
Fat	0.47% 0.45g	1.12% 1.1g	97g per day for Men 19-50 years
Saturated Fat	0.37% 0.12g	0.89% 0.29g	32g per day for Men 19-50 years
Omega 3	2.83% 0.045g	0.28% 0.005g	1.6g per day for Men 19-50 years
Omega 6	0.85% 0.15g	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	43.4% 56.4g	22.4% 29g	130g per day for Men 19-50 years
Sugars	NA	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	30% 11.3g	25% 9.53g	38g per day for Men 19-50 years
Protein	21% 11.7g	13.2% 7.4g	56g per day for Men 19-50 years

Vitamins

	Potato Skin	Cooked Frozen Okra	Recommended Dietary Allowance
Vitamin A	0% 0μg	7.56% 68μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	7.94% 0.095mg	27.6% 0.33mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	13.3% 0.17mg	33.5% 0.44mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	29.3% 4.7mg	17.5% 2.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	27.4% 1.37mg	19% 0.95mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	83.4% 1.1mg	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	19.3% 77μg	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	57.5% 51.7mg	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	NA	9.68% 1.45mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	181% 217μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Potato Skin	Cooked Frozen Okra	Recommended Dietary Allowance
Calcium	13.6% 136mg	33.6% 336mg	1000mg per day for Men 19-50 years
Copper	213% 1.9mg	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	184% 14.7mg	29.5% 2.36mg	8mg per day for Men 19-50 years
Magnesium	25% 104mg	43% 181mg	420mg per day for Men 19-50 years
Manganese	119% 2.73mg	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	24.6% 172mg	24% 168mg	700mg per day for Men 19-50 years
Potassium	55% 1873mg	24.5% 835mg	3400mg per day for Men 19-50 years
Selenium	2.47% 1.36μg	4.95% 2.72μg	55μg per day for Men 19-50 years
Sodium	3.02% 45.4mg	0.91% 13.6mg	1500mg per day for Men 19-50 years
Zinc	14.4% 1.6mg	20.2% 2.22mg	11mg per day for Men 19-50 years
Water	10.2% 378g	11% 413g	3700g per day for Men 19-50 years

Nutrient Comparison: Potato Skin VS Cooked Frozen Okra per 1 lb

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

Lets compare vitamin content per 1 pound of Potato Skin vs Cooked Frozen Okra:

• 1 pound of Potato Skin has 1.7 times more Vitamin B3, 1.4 times more Vitamin B5 and 6.5 times more Vitamin B6 than Cooked Frozen Okra.
• While 1 lb of Boiled and Drained Frozen Okra contains 3.5 times more Vitamin B1, 2.5 times more Vitamin B2 and 5.9 times more Vitamin B9 than Raw Potato Skin.
• Both Potato Skin and Cooked Frozen Okra provide similar amounts of Vitamin C per one pound.
• 1 pound of Potato Skin have insufficient amounts of Vitamin B1
• Both Raw Potato Skin as well as Boiled and Drained Frozen Okra have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Potato Skin vs Cooked Frozen Okra:

• 1 pound of Potato Skin has 5.6 times more Copper, 6.2 times more Iron and 2.2 times more Potassium than Cooked Frozen Okra.
• While 1 lb of Boiled and Drained Frozen Okra contains 2.5 times more Calcium, 1.7 times more Magnesium, 1.4 times more Manganese and 1.4 times more Zinc than Raw Potato Skin.
• Both Potato Skin and Cooked Frozen Okra contain similar levels of Phosphorus and Water per one pound.
• Both Raw Potato Skin as well as Boiled and Drained Frozen Okra lack sufficient amounts of Selenium in one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Potato Skin has 2 times more Energy, 1.9 times more Carbohydrate and 1.6 times more Protein than Cooked Frozen Okra.
• Both Potato Skin and Cooked Frozen Okra offer comparable quantities of Fiber per one pound.
• 1 pound of Cooked Frozen Okra provide inadequate amounts of Energy
• Both Raw Potato Skin as well as Boiled and Drained Frozen Okra provide inadequate amounts of Omega 3 and Omega 6 in one pound.