Comparing Nutrients in 1 pound Baked White Potatoes VS Boiled Okra

Macros Ratio

	Protein	Fat	Carbs
Baked White Potatoes	9%	1%	90%
Boiled Okra	27%	7%	66%

Macro Nutrients

	Baked White Potatoes	Boiled Okra	Recommended Dietary Allowance
Energy	14.4% 417kcal	3.44% 100kcal	2900kcal per day for Men 19-50 years
Fat	0.7% 0.68g	0.98% 0.95g	97g per day for Men 19-50 years
Saturated Fat	0.57% 0.18g	0.64% 0.2g	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	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	73.6% 96g	15.7% 20.5g	130g per day for Men 19-50 years
Sugars	9.57% 6.94g	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	2.25% 1.63g	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	% 2.86g	NA	g per day for Men 19-50 years
Sucrose	% 1.8g	NA	g per day for Men 19-50 years
Fiber	25% 9.53g	30% 11.3g	38g per day for Men 19-50 years
Protein	17% 9.53g	15% 8.5g	56g per day for Men 19-50 years

Vitamins

	Baked White Potatoes	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	18% 0.22mg	50% 0.6mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	15% 0.2mg	19% 0.25mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	43.3% 6.93mg	24.7% 3.95mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	34.7% 1.74mg	19.3% 0.97mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	73.6% 0.96mg	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	43% 172μg	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	63.5% 57mg	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	1.2% 0.18mg	8.16% 1.22mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	10.2% 12.2μg	151% 181μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked White Potatoes	Boiled Okra	Recommended Dietary Allowance
Calcium	4.54% 45.4mg	35% 349mg	1000mg per day for Men 19-50 years
Copper	64% 0.58mg	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	36.3% 2.9mg	16% 1.27mg	8mg per day for Men 19-50 years
Magnesium	29% 122mg	39% 163mg	420mg per day for Men 19-50 years
Manganese	37.3% 0.86mg	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	48.6% 340mg	20.7% 145mg	700mg per day for Men 19-50 years
Potassium	72.6% 2468mg	18% 612mg	3400mg per day for Men 19-50 years
Selenium	4.12% 2.27μg	3.3% 1.8μg	55μg per day for Men 19-50 years
Sodium	2.1% 31.8mg	1.8% 27.2mg	1500mg per day for Men 19-50 years
Zinc	14.4% 1.6mg	17.7% 1.95mg	11mg per day for Men 19-50 years
Water	9.25% 342g	11.3% 420g	3700g per day for Men 19-50 years

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

• Baked Whole White Potatoes have 1.8 times more Vitamin B3 and 1.8 times more Vitamin B5 than Boiled and Drained Okra.
• While Boiled and Drained Okra contains 14 times more Vitamin A, 2.8 times more Vitamin B1, 1.3 times more Vitamin B2, 1.3 times more Vitamin C, 6.8 times more Vitamin E and 14.8 times more Vitamin K than Baked Whole White Potatoes.
• Both Baked Whole White Potatoes and Boiled and Drained Okra have similar amounts of Vitamin B6 and Vitamin B9 per 1 lb.
• Both Baked Whole White Potatoes as well as Boiled and Drained Okra have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Baked White Potatoes vs Boiled Okra:

• Baked Whole White Potatoes have 1.5 times more Copper, 2.3 times more Iron, 2.3 times more Phosphorus and 4 times more Potassium than Boiled and Drained Okra.
• While Boiled and Drained Okra contains 7.7 times more Calcium, 1.3 times more Magnesium and 1.6 times more Manganese than Baked Whole White Potatoes.
• Both Baked Whole White Potatoes and Boiled and Drained Okra have similar amounts of Zinc and Water per 1 lb.
• Both Baked Whole White Potatoes as well as Boiled and Drained Okra have insufficient amounts of Selenium in 1 lb.

Comparison of macro-nutrients per 1 pound:

• Baked Whole White Potatoes have 4.2 times more Energy and 4.7 times more Carbohydrate than Boiled and Drained Okra.
• While Boiled and Drained Okra contains 1.6 times more Sugars than Baked Whole White Potatoes.
• Both Baked Whole White Potatoes and Boiled and Drained Okra have similar amounts of Fiber and Protein per 1 lb.
• Both Baked Whole White Potatoes as well as Boiled and Drained Okra have insufficient amounts of Fat, Omega 3, Omega 6, Cholesterol, Glucose and Sucrose in 1 lb.