Comparing Nutrients in 300 calories Cooked Frozen Okra VS Boiled Okra

Weight per 300 calories

• Cooked Frozen Okra: 1035g
• Boiled Okra: 1364g

Cooked Frozen Okra has 1.3 times more energy per 100g than Boiled Okra. It has very low energy density when compared to other foods. Boiled and Drained Okra having very low energy density.

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

Macros Ratio

	Protein	Fat	Carbs
Cooked Frozen Okra	19%	6%	75%
Boiled Okra	27%	7%	66%

Macro Nutrients

	Cooked Frozen Okra	Boiled Okra	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	2.56% 2.5g	2.95% 2.86g	97g per day for Men 19-50 years
Saturated Fat	2.04% 0.65g	1.9% 0.61g	32g per day for Men 19-50 years
Omega 3	0.65% 0.01g	0.85% 0.014g	1.6g per day for Men 19-50 years
Omega 6	3.83% 0.65g	3.6% 0.61g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	51% 66.3g	47.3% 61.5g	130g per day for Men 19-50 years
Sugars	41% 29.7g	45% 32.7g	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	NA	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	57% 21.7g	89.7% 34g	38g per day for Men 19-50 years
Protein	30% 17g	45.5% 25.5g	56g per day for Men 19-50 years

Vitamins

	Cooked Frozen Okra	Boiled Okra	Recommended Dietary Allowance
Vitamin A	17.2% 155μg	21.2% 191μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	63% 0.76mg	150% 1.8mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	76.4% 0.99mg	57.7% 0.75mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	40% 6.37mg	74.2% 12mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	43.2% 2.16mg	58% 2.9mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	29.4% 0.38mg	196% 2.55mg	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	259% 1034μg	157% 627μg	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	110% 99mg	247% 222mg	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	22% 3.3mg	24.5% 3.7mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	412% 494μg	455% 545μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Frozen Okra	Boiled Okra	Recommended Dietary Allowance
Calcium	76.6% 766mg	105% 1050mg	1000mg per day for Men 19-50 years
Copper	87.4% 0.79mg	129% 1.16mg	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	67.2% 5.38mg	47.7% 3.8mg	8mg per day for Men 19-50 years
Magnesium	99% 414mg	117% 491mg	420mg per day for Men 19-50 years
Manganese	380% 8.73mg	174% 4mg	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	54.7% 383mg	62.3% 436mg	700mg per day for Men 19-50 years
Potassium	56% 1903mg	54% 1841mg	3400mg per day for Men 19-50 years
Selenium	11.3% 6.2μg	9.9% 5.45μg	55μg per day for Men 19-50 years
Sodium	2.07% 31mg	5.45% 82mg	1500mg per day for Men 19-50 years
Zinc	46% 5.07mg	53.3% 5.86mg	11mg per day for Men 19-50 years
Water	25.5% 943g	34% 1262g	3700g per day for Men 19-50 years

Cooked Frozen Okra VS Boiled Okra Nutrients Per 300 Kcal

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

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

• 300 calories of Cooked Frozen Okra have 1.3 times more Vitamin B2 and 1.6 times more Vitamin B9 than Boiled Okra.
• While 300 kcal of Boiled and Drained Okra contain 2.4 times more Vitamin B1, 1.9 times more Vitamin B3, 1.3 times more Vitamin B5, 6.7 times more Vitamin B6 and 2.2 times more Vitamin C than Boiled and Drained Frozen Okra.
• Both Cooked Frozen Okra and Boiled Okra provide similar amounts of Vitamin A, Vitamin E and Vitamin K per 300 calories.
• Both Boiled and Drained Frozen Okra as well as Boiled and Drained Okra have insufficient amounts of Vitamin B12 and Vitamin D in 300 calories.

Comparing minerals per 300 calories for Cooked Frozen Okra vs Boiled Okra:

• 300 calories of Cooked Frozen Okra have 1.4 times more Iron and 2.2 times more Manganese than Boiled Okra.
• While 300 kcal of Boiled and Drained Okra contain 1.4 times more Calcium, 1.5 times more Copper and 1.3 times more Water than Boiled and Drained Frozen Okra.
• Both Cooked Frozen Okra and Boiled Okra contain similar levels of Magnesium, Phosphorus, Potassium, Selenium and Zinc per 300 calories.

Comparison of macro-nutrients per 300 calories:

• 300 kcal of Boiled and Drained Okra contain 1.6 times more Fiber and 1.5 times more Protein than Boiled and Drained Frozen Okra.
• Both Cooked Frozen Okra and Boiled Okra offer comparable quantities of Energy, Carbohydrate and Sugars per 300 calories.
• Both Boiled and Drained Frozen Okra as well as Boiled and Drained Okra provide inadequate amounts of Omega 3 and Omega 6 in 300 calories.