Comparing Nutrients in 1 pound Baked White Potatoes VS Okra

Macros Ratio

	Protein	Fat	Carbs
Baked White Potatoes	9%	1%	90%
Okra	20%	4%	76%

Macro Nutrients

	Baked White Potatoes	Okra	Recommended Dietary Allowance
Energy	14.4% 417kcal	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	73.6% 96g	26% 33.8g	130g per day for Men 19-50 years
Sugars	9.57% 6.94g	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	2.25% 1.63g	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	% 2.86g	% 1.45g	g per day for Men 19-50 years
Sucrose	% 1.8g	% 2.72g	g per day for Men 19-50 years
Fiber	25% 9.53g	38% 14.5g	38g per day for Men 19-50 years
Protein	17% 9.53g	15.6% 8.75g	56g per day for Men 19-50 years

Vitamins

	Baked White 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	18% 0.22mg	75.6% 0.91mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	15% 0.2mg	21% 0.27mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	43.3% 6.93mg	28.3% 4.54mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	34.7% 1.74mg	22.2% 1.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	73.6% 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	43% 172μg	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	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	118% 142μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked White Potatoes	Okra	Recommended Dietary Allowance
Calcium	4.54% 45.4mg	37% 372mg	1000mg per day for Men 19-50 years
Copper	64% 0.58mg	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	36.3% 2.9mg	35% 2.8mg	8mg per day for Men 19-50 years
Magnesium	29% 122mg	61.6% 259mg	420mg per day for Men 19-50 years
Manganese	37.3% 0.86mg	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	48.6% 340mg	39.5% 277mg	700mg per day for Men 19-50 years
Potassium	72.6% 2468mg	40% 1356mg	3400mg per day for Men 19-50 years
Selenium	4.12% 2.27μg	5.77% 3.18μg	55μg per day for Men 19-50 years
Sodium	2.1% 31.8mg	2.1% 31.8mg	1500mg per day for Men 19-50 years
Zinc	14.4% 1.6mg	24% 2.63mg	11mg per day for Men 19-50 years
Water	9.25% 342g	11% 406g	3700g per day for Men 19-50 years

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

• Baked Whole White Potatoes have 1.5 times more Vitamin B3 and 1.6 times more Vitamin B5 than Raw Okra.
• While Raw Okra contains 36 times more Vitamin A, 4.2 times more Vitamin B1, 1.4 times more Vitamin B2, 1.6 times more Vitamin B9, 1.8 times more Vitamin C, 6.8 times more Vitamin E and 11.6 times more Vitamin K than Baked Whole White Potatoes.
• Both Baked Whole White Potatoes and Raw Okra have similar amounts of Vitamin B6 per 1 lb.
• Both Baked Whole White 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 White Potatoes vs Okra:

• Baked Whole White Potatoes have 1.2 times more Phosphorus and 1.8 times more Potassium than Raw Okra.
• While Raw Okra contains 8.2 times more Calcium, 2.1 times more Magnesium, 4.2 times more Manganese, 1.4 times more Selenium and 1.7 times more Zinc than Baked Whole White Potatoes.
• Both Baked Whole White Potatoes and Raw Okra have similar amounts of Copper, Iron and Water per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Baked Whole White Potatoes have 2.8 times more Energy and 2.8 times more Carbohydrate than Raw Okra.
• While Raw Okra contains 1.5 times more Fiber than Baked Whole White Potatoes.
• Both Baked Whole White Potatoes and Raw Okra have similar amounts of Sugars and Protein per 1 lb.
• Both Baked Whole White Potatoes as well as Raw Okra have insufficient amounts of Fat, Omega 3, Omega 6, Cholesterol, Fructose, Glucose and Sucrose in 1 lb.