Comparing Nutrients in 300 calories Frozen Okra VS California Red Kidney Beans

Weight per 300 calories

• Frozen Okra: 1000g
• California Red Kidney Beans: 91g

Raw California Red Kidney Beans have 11 times more energy per unit of mass than Frozen Okra, Unprepared, which is high in comparison to other foods. Frozen Okra having low energy density.

Which food has more nutrients per 300 calories - Frozen Okra or California Red Kidney Beans?

Macros Ratio

	Protein	Fat	Carbs
Frozen Okra	19%	6%	75%
California Red Kidney Beans	29%	1%	70%

Macro Nutrients

	Frozen Okra	California Red Kidney Beans	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	2.58% 2.5g	0.23% 0.23g	97g per day for Men 19-50 years
Saturated Fat	2.03% 0.65g	0.1% 0.033g	32g per day for Men 19-50 years
Omega 3	0.63% 0.01g	4.77% 0.076g	1.6g per day for Men 19-50 years
Omega 6	3.82% 0.65g	0.29% 0.049g	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	42% 54.4g	130g per day for Men 19-50 years
Sugars	41% 29.7g	NA	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	58% 22g	59.6% 22.6g	38g per day for Men 19-50 years
Protein	30% 17g	39.6% 22g	56g per day for Men 19-50 years

Vitamins

	Frozen Okra	California Red Kidney Beans	Recommended Dietary Allowance
Vitamin A	20% 180μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	74% 0.89mg	40% 0.48mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	80.8% 1.05mg	15.3% 0.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	44.3% 7.08mg	11.7% 1.87mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	43% 2.16mg	14% 0.71mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	32.3% 0.42mg	27.8% 0.36mg	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	370% 1480μg	89.5% 358μg	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	138% 124mg	4.55% 4.1mg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	412% 494μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Okra	California Red Kidney Beans	Recommended Dietary Allowance
Calcium	81% 810mg	17.7% 177mg	1000mg per day for Men 19-50 years
Copper	92% 0.83mg	111% 1mg	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	71.3% 5.7mg	106% 8.5mg	8mg per day for Men 19-50 years
Magnesium	102% 430mg	34.6% 145mg	420mg per day for Men 19-50 years
Manganese	380% 8.73mg	39.5% 0.91mg	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	60% 420mg	52.6% 368mg	700mg per day for Men 19-50 years
Potassium	62% 2110mg	40% 1355mg	3400mg per day for Men 19-50 years
Selenium	11% 6μg	5.3% 2.9μg	55μg per day for Men 19-50 years
Sodium	2% 30mg	0.67% 10mg	1500mg per day for Men 19-50 years
Zinc	48% 5.3mg	21% 2.3mg	11mg per day for Men 19-50 years
Water	24.5% 908g	0.29% 10.7g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Frozen Okra vs California Red Kidney Beans:

• Frozen Okra, Unprepared has more Vitamin A, 1.9 times more Vitamin B1, 5.3 times more Vitamin B2, 3.8 times more Vitamin B3, 3 times more Vitamin B5, 4.1 times more Vitamin B9 and 30.3 times more Vitamin C than Raw California Red Kidney Beans.
• Both Frozen Okra, Unprepared and Raw California Red Kidney Beans have similar amounts of Vitamin B6 per 300 kcal.
• Both Frozen Okra, Unprepared as well as Raw California Red Kidney Beans have insufficient amounts of Vitamin B12 and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Frozen Okra vs California Red Kidney Beans:

• Frozen Okra, Unprepared has 4.6 times more Calcium, 3 times more Magnesium, 9.6 times more Manganese, 1.6 times more Potassium, 2.1 times more Selenium, 2.3 times more Zinc and 85 times more Water than Raw California Red Kidney Beans.
• While Raw California Red Kidney Beans contain 1.5 times more Iron than Frozen Okra, Unprepared.
• Both Frozen Okra, Unprepared and Raw California Red Kidney Beans have similar amounts of Copper and Phosphorus per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Frozen Okra, Unprepared has 13.2 times more Omega 6 and 1.2 times more Carbohydrate than Raw California Red Kidney Beans.
• While Raw California Red Kidney Beans contain 7.6 times more Omega 3 and 1.3 times more Protein than Frozen Okra, Unprepared.
• Both Frozen Okra, Unprepared and Raw California Red Kidney Beans have similar amounts of Energy and Fiber per 300 kcal.
• Both Frozen Okra, Unprepared as well as Raw California Red Kidney Beans have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 300 kcal.