Comparing Nutrients in 1 pound Baked Red Potatoes VS Okra

Macros Ratio

	Protein	Fat	Carbs
Baked Red Potatoes	10%	2%	88%
Okra	20%	4%	76%

Macro Nutrients

	Baked Red Potatoes	Okra	Recommended Dietary Allowance
Energy	13.6% 395kcal	5.16% 150kcal	2900kcal per day for Men 19-50 years
Fat	0.7% 0.68g	0.89% 0.86g	97g per day for Men 19-50 years
Saturated Fat	0.57% 0.18g	0.37% 0.12g	32g per day for Men 19-50 years
Omega 3	4.25% 0.068g	0.28% 0.005g	1.6g per day for Men 19-50 years
Omega 6	1.3% 0.22g	0.69% 0.12g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	68.4% 89g	26% 33.8g	130g per day for Men 19-50 years
Sugars	8.95% 6.5g	9.26% 6.7g	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	2.75% 2g	3.57% 2.6g	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	% 2.5g	% 1.45g	g per day for Men 19-50 years
Sucrose	% 2.04g	% 2.72g	g per day for Men 19-50 years
Fiber	21.5% 8.16g	38% 14.5g	38g per day for Men 19-50 years
Protein	18.6% 10.4g	15.6% 8.75g	56g per day for Men 19-50 years

Vitamins

	Baked Red Potatoes	Okra	Recommended Dietary Allowance
Vitamin A	0.5% 4.54μg	18% 163μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	27.2% 0.33mg	75.6% 0.91mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17.4% 0.23mg	21% 0.27mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	45.2% 7.23mg	28.3% 4.54mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	31% 1.55mg	22.2% 1.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	74% 0.96mg	75% 0.98mg	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	30.6% 122μg	68% 272μg	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	63.5% 57mg	116% 104mg	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	2.4% 0.36mg	8.16% 1.22mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	10.6% 12.7μg	118% 142μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked Red Potatoes	Okra	Recommended Dietary Allowance
Calcium	4.1% 41mg	37% 372mg	1000mg per day for Men 19-50 years
Copper	87.7% 0.79mg	55% 0.49mg	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	39.7% 3.18mg	35% 2.8mg	8mg per day for Men 19-50 years
Magnesium	30.2% 127mg	61.6% 259mg	420mg per day for Men 19-50 years
Manganese	34% 0.78mg	155% 3.57mg	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	46.7% 327mg	39.5% 277mg	700mg per day for Men 19-50 years
Potassium	72.7% 2472mg	40% 1356mg	3400mg per day for Men 19-50 years
Selenium	NA	5.77% 3.18μg	55μg per day for Men 19-50 years
Sodium	3.63% 54.4mg	2.1% 31.8mg	1500mg per day for Men 19-50 years
Zinc	16.5% 1.8mg	24% 2.63mg	11mg per day for Men 19-50 years
Water	9.4% 348g	11% 406g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Baked Red Potatoes vs Okra:

• Baked Whole Red Potatoes have 1.6 times more Vitamin B3 and 1.4 times more Vitamin B5 than Raw Okra.
• While Raw Okra contains 36 times more Vitamin A, 2.8 times more Vitamin B1, 2.2 times more Vitamin B9, 1.8 times more Vitamin C, 3.4 times more Vitamin E and 11.2 times more Vitamin K than Baked Whole Red Potatoes.
• Both Baked Whole Red Potatoes and Raw Okra have similar amounts of Vitamin B2 and Vitamin B6 per 1 lb.
• Both Baked Whole Red Potatoes as well as Raw Okra have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Baked Red Potatoes vs Okra:

• Baked Whole Red Potatoes have 1.6 times more Copper and 1.8 times more Potassium than Raw Okra.
• While Raw Okra contains 9.1 times more Calcium, 2 times more Magnesium, 4.6 times more Manganese and 1.5 times more Zinc than Baked Whole Red Potatoes.
• Both Baked Whole Red Potatoes and Raw Okra have similar amounts of Iron, Phosphorus and Water per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Baked Whole Red Potatoes have 2.6 times more Energy and 2.6 times more Carbohydrate than Raw Okra.
• While Raw Okra contains 1.8 times more Fiber than Baked Whole Red Potatoes.
• Both Baked Whole Red Potatoes and Raw Okra have similar amounts of Sugars and Protein per 1 lb.
• Both Baked Whole Red Potatoes as well as Raw Okra have insufficient amounts of Fat, Omega 3, Omega 6, Cholesterol, Fructose, Glucose and Sucrose in 1 lb.