Comparing Nutrients in 300 calories Cooked Frozen Okra VS Onions

Weight per 300 calories

• Cooked Frozen Okra: 1035g
• Onions: 750g

Raw Onions have 1.4 times more energy per unit of mass than Boiled and Drained Frozen Okra, which is low in comparison to other foods. Cooked Frozen Okra having very low energy density.

Which food has more nutrients per 300 calories - Cooked Frozen Okra or Onions?

Macros Ratio

	Protein	Fat	Carbs
Cooked Frozen Okra	19%	6%	75%
Onions	10%	2%	88%

Macro Nutrients

	Cooked Frozen Okra	Onions	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	2.56% 2.5g	0.77% 0.75g	97g per day for Men 19-50 years
Saturated Fat	2.04% 0.65g	0.98% 0.32g	32g per day for Men 19-50 years
Omega 3	0.65% 0.01g	1.88% 0.03g	1.6g per day for Men 19-50 years
Omega 6	3.83% 0.65g	0.57% 0.098g	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	54% 70g	130g per day for Men 19-50 years
Sugars	41% 29.7g	44% 32g	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	13.3% 9.68g	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	% 14.8g	g per day for Men 19-50 years
Sucrose	NA	% 7.43g	g per day for Men 19-50 years
Fiber	57% 21.7g	33.6% 12.8g	38g per day for Men 19-50 years
Protein	30% 17g	14.7% 8.25g	56g per day for Men 19-50 years

Vitamins

	Cooked Frozen Okra	Onions	Recommended Dietary Allowance
Vitamin A	17.2% 155μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	63% 0.76mg	28.8% 0.35mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	76.4% 0.99mg	15.6% 0.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	40% 6.37mg	5.44% 0.87mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	43.2% 2.16mg	18.5% 0.92mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	29.4% 0.38mg	69.2% 0.9mg	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	35.6% 143μg	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	61.7% 55.5mg	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	1% 0.15mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	412% 494μg	2.5% 3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Frozen Okra	Onions	Recommended Dietary Allowance
Calcium	76.6% 766mg	17.3% 173mg	1000mg per day for Men 19-50 years
Copper	87.4% 0.79mg	32.5% 0.29mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.21% 8.25μg	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	19.7% 1.58mg	8mg per day for Men 19-50 years
Magnesium	99% 414mg	18% 75mg	420mg per day for Men 19-50 years
Manganese	380% 8.73mg	42% 0.97mg	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	31% 218mg	700mg per day for Men 19-50 years
Potassium	56% 1903mg	32.2% 1095mg	3400mg per day for Men 19-50 years
Selenium	11.3% 6.2μg	6.8% 3.75μg	55μg per day for Men 19-50 years
Sodium	2.07% 31mg	2% 30mg	1500mg per day for Men 19-50 years
Zinc	46% 5.07mg	11.6% 1.28mg	11mg per day for Men 19-50 years
Water	25.5% 943g	18% 668g	3700g per day for Men 19-50 years

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

• Boiled and Drained Frozen Okra has more Vitamin A, 2.2 times more Vitamin B1, 4.9 times more Vitamin B2, 7.3 times more Vitamin B3, 2.3 times more Vitamin B5, 7.3 times more Vitamin B9, 1.8 times more Vitamin C, 22.1 times more Vitamin E and 164.8 times more Vitamin K than Raw Onions.
• While Raw Onions contain 2.4 times more Vitamin B6 than Boiled and Drained Frozen Okra.
• Both Boiled and Drained Frozen Okra as well as Raw Onions have insufficient amounts of Vitamin B12 and Vitamin D in 300 kcal.

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

• Boiled and Drained Frozen Okra has 4.4 times more Calcium, 2.7 times more Copper, 3.4 times more Iron, 5.5 times more Magnesium, 9 times more Manganese, 1.8 times more Phosphorus, 1.7 times more Potassium, 1.7 times more Selenium, 4 times more Zinc and 1.4 times more Water than Raw Onions.

Comparison of macro-nutrients per 300 calories:

• Boiled and Drained Frozen Okra has 6.7 times more Omega 6, 1.7 times more Fiber and 2 times more Protein than Raw Onions.
• Both Boiled and Drained Frozen Okra and Raw Onions have similar amounts of Energy, Carbohydrate and Sugars per 300 kcal.
• Both Boiled and Drained Frozen Okra as well as Raw Onions have insufficient amounts of Fat, Omega 3, Cholesterol, Glucose and Sucrose in 300 kcal.