Comparing Nutrients in 300 calories Cooked Frozen Mustard Greens VS Okra

Weight per 300 calories

• Cooked Frozen Mustard Greens: 1579g
• Okra: 909g

Raw Okra has 1.7 times more energy per unit of mass than Boiled and Drained Frozen Mustard Greens, which is low in comparison to other foods. Cooked Frozen Mustard Greens having very low energy density.

Discover which food has more nutrients per 300 calories - Cooked Frozen Mustard Greens or Okra?

Macros Ratio

	Protein	Fat	Carbs
Cooked Frozen Mustard Greens	38%	9%	53%
Okra	20%	4%	76%

Macro Nutrients

	Cooked Frozen Mustard Greens	Okra	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	4.07% 3.95g	1.8% 1.73g	97g per day for Men 19-50 years
Saturated Fat	0.64% 0.21g	0.74% 0.24g	32g per day for Men 19-50 years
Omega 3	21.7% 0.35g	0.57% 0.009g	1.6g per day for Men 19-50 years
Omega 6	2.23% 0.38g	1.4% 0.24g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	37.8% 49g	52% 67.7g	130g per day for Men 19-50 years
Sugars	6.97% 5.05g	18.6% 13.5g	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	7.15% 5.2g	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	% 2.9g	g per day for Men 19-50 years
Sucrose	NA	% 5.45g	g per day for Men 19-50 years
Fiber	116% 44.2g	76.6% 29g	38g per day for Men 19-50 years
Protein	64% 36g	31.3% 17.5g	56g per day for Men 19-50 years

Vitamins

	Cooked Frozen Mustard Greens	Okra	Recommended Dietary Allowance
Vitamin A	621% 5589μg	36.4% 327μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	52.6% 0.63mg	152% 1.8mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	64.4% 0.84mg	42% 0.55mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	25.5% 4.07mg	57% 9.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.05% 0.25mg	44.5% 2.23mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	131% 1.7mg	150% 1.95mg	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	276% 1105μg	136% 545μg	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	242% 218mg	232% 209mg	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	142% 21.3mg	16.4% 2.45mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4409% 5291μg	237% 285μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Frozen Mustard Greens	Okra	Recommended Dietary Allowance
Calcium	159% 1595mg	74.5% 745mg	1000mg per day for Men 19-50 years
Copper	102% 0.92mg	110% 0.99mg	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	221% 17.7mg	70.5% 5.64mg	8mg per day for Men 19-50 years
Magnesium	49% 205mg	123% 518mg	420mg per day for Men 19-50 years
Manganese	202% 4.64mg	311% 7.16mg	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	54% 379mg	79.2% 555mg	700mg per day for Men 19-50 years
Potassium	64.6% 2195mg	80% 2718mg	3400mg per day for Men 19-50 years
Selenium	17.2% 9.47μg	11.6% 6.36μg	55μg per day for Men 19-50 years
Sodium	26.3% 395mg	4.24% 63.6mg	1500mg per day for Men 19-50 years
Zinc	28.7% 3.16mg	48% 5.27mg	11mg per day for Men 19-50 years
Water	40% 1481g	22% 814g	3700g per day for Men 19-50 years

Cooked Frozen Mustard Greens VS Okra Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Cooked Frozen Mustard Greens or Okra?

Lets compare vitamin content per 300 calories of Cooked Frozen Mustard Greens vs Okra:

• 300 calories of Cooked Frozen Mustard Greens have 17.1 times more Vitamin A, 1.5 times more Vitamin B2, 2 times more Vitamin B9, 8.7 times more Vitamin E and 18.6 times more Vitamin K than Okra.
• While 300 kcal of Raw Okra contain 2.9 times more Vitamin B1, 2.2 times more Vitamin B3 and 8.8 times more Vitamin B5 than Boiled and Drained Frozen Mustard Greens.
• Both Cooked Frozen Mustard Greens and Okra provide similar amounts of Vitamin B6 and Vitamin C per 300 calories.
• 300 calories of Cooked Frozen Mustard Greens have insufficient amounts of Vitamin B5
• Both Boiled and Drained Frozen Mustard Greens as well as Raw Okra have insufficient amounts of Vitamin B12 and Vitamin D in 300 calories.

Comparing minerals per 300 calories for Cooked Frozen Mustard Greens vs Okra:

• 300 calories of Cooked Frozen Mustard Greens have 2.1 times more Calcium, 3.1 times more Iron, 1.5 times more Selenium, 6.2 times more Sodium and 1.8 times more Water than Okra.
• While 300 kcal of Raw Okra contain 2.5 times more Magnesium, 1.5 times more Manganese, 1.5 times more Phosphorus and 1.7 times more Zinc than Boiled and Drained Frozen Mustard Greens.
• Both Cooked Frozen Mustard Greens and Okra contain similar levels of Copper and Potassium per 300 calories.

Comparison of macro-nutrients per 300 calories:

• 300 calories of Cooked Frozen Mustard Greens have 38.2 times more Omega 3, 1.5 times more Fiber and 2 times more Protein than Okra.
• While 300 kcal of Raw Okra contain 1.4 times more Carbohydrate and 2.7 times more Sugars than Boiled and Drained Frozen Mustard Greens.
• Both Cooked Frozen Mustard Greens and Okra offer comparable quantities of Energy per 300 calories.
• 300 calories of Okra provide inadequate amounts of Omega 3
• Both Boiled and Drained Frozen Mustard Greens as well as Raw Okra provide inadequate amounts of Omega 6 in 300 calories.