Comparing Nutrients in 300 calories Oil Roasted Almonds VS Okra

Weight per 300 calories

• Oil Roasted Almonds: 49.4g
• Okra: 909g

Oil Roasted Almonds have 18.4 times more energy per 100g than Okra. It has very high energy density when compared to other foods. Raw Okra having low energy density.

Discover which food has more nutrients per 300 calories - Oil Roasted Almonds or Okra?

Macros Ratio

	Protein	Fat	Carbs
Oil Roasted Almonds	13%	76%	11%
Okra	20%	4%	76%

Macro Nutrients

	Oil Roasted Almonds	Okra	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	28% 27.3g	1.8% 1.73g	97g per day for Men 19-50 years
Saturated Fat	6.5% 2.08g	0.74% 0.24g	32g per day for Men 19-50 years
Omega 3	0% 0g	0.57% 0.009g	1.6g per day for Men 19-50 years
Omega 6	39.3% 6.7g	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	6.72% 8.74g	52% 67.7g	130g per day for Men 19-50 years
Sugars	3.1% 2.25g	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	0% 0g	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	% 0.02g	% 2.9g	g per day for Men 19-50 years
Sucrose	% 2.16g	% 5.45g	g per day for Men 19-50 years
Fiber	13.7% 5.2g	76.6% 29g	38g per day for Men 19-50 years
Protein	18.7% 10.5g	31.3% 17.5g	56g per day for Men 19-50 years

Vitamins

	Oil Roasted Almonds	Okra	Recommended Dietary Allowance
Vitamin A	0% 0μg	36.4% 327μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	3.8% 0.045mg	152% 1.8mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	29.7% 0.39mg	42% 0.55mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11.3% 1.8mg	57% 9.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	2.26% 0.11mg	44.5% 2.23mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	4.5% 0.058mg	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	3.34% 13.3μg	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	0% 0mg	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	85.6% 13mg	16.4% 2.45mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	237% 285μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oil Roasted Almonds	Okra	Recommended Dietary Allowance
Calcium	14.4% 144mg	74.5% 745mg	1000mg per day for Men 19-50 years
Copper	52.4% 0.47mg	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	22.7% 1.8mg	70.5% 5.64mg	8mg per day for Men 19-50 years
Magnesium	32.2% 135mg	123% 518mg	420mg per day for Men 19-50 years
Manganese	53% 1.2mg	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	33% 230mg	79.2% 555mg	700mg per day for Men 19-50 years
Potassium	10% 345mg	80% 2718mg	3400mg per day for Men 19-50 years
Selenium	3.7% 2.03μg	11.6% 6.36μg	55μg per day for Men 19-50 years
Sodium	0.033% 0.49mg	4.24% 63.6mg	1500mg per day for Men 19-50 years
Zinc	13.8% 1.5mg	48% 5.27mg	11mg per day for Men 19-50 years
Water	0.037% 1.4g	22% 814g	3700g per day for Men 19-50 years

Oil Roasted Almonds VS Okra Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Oil Roasted Almonds or Okra?

Lets compare vitamin content per 300 calories of Oil Roasted Almonds vs Okra:

• 300 calories of Oil Roasted Almonds have 5.2 times more Vitamin E than Okra.
• While 300 kcal of Raw Okra contain more Vitamin A, 40 times more Vitamin B1, 1.4 times more Vitamin B2, 5 times more Vitamin B3, 19.7 times more Vitamin B5, 33.5 times more Vitamin B6, 40.9 times more Vitamin B9, more Vitamin C and more Vitamin K than Oil Roasted Almonds.
• 300 calories of Oil Roasted Almonds have insufficient amounts of Vitamin A, Vitamin B1, Vitamin B5, Vitamin B6, Vitamin B9, Vitamin C and Vitamin K
• Both Oil Roasted Almonds as well as Raw Okra have insufficient amounts of Vitamin B12 and Vitamin D in 300 calories.

Comparing minerals per 300 calories for Oil Roasted Almonds vs Okra:

• 300 kcal of Raw Okra contain 5.2 times more Calcium, 2.1 times more Copper, 3.1 times more Iron, 3.8 times more Magnesium, 5.9 times more Manganese, 2.4 times more Phosphorus, 7.9 times more Potassium, 3.1 times more Selenium, 3.5 times more Zinc and 588.5 times more Water than Oil Roasted Almonds.
• 300 calories of Oil Roasted Almonds lack sufficient amounts of Selenium

Comparison of macro-nutrients per 300 calories:

• 300 calories of Oil Roasted Almonds have 15.8 times more Fat, 8.8 times more Saturated Fat and 28.3 times more Omega 6 than Okra.
• While 300 kcal of Raw Okra contain 7.8 times more Carbohydrate, 6 times more Sugars, more Fructose, 5.6 times more Fiber and 1.7 times more Protein than Oil Roasted Almonds.
• Both Oil Roasted Almonds and Okra offer comparable quantities of Energy per 300 calories.
• 300 calories of Okra provide inadequate amounts of Omega 6
• Both Oil Roasted Almonds as well as Raw Okra provide inadequate amounts of Omega 3 in 300 calories.