Comparing Nutrients in 300 calories Frozen Okra VS Cooked Frozen Okra

Weight per 300 calories

• Frozen Okra: 1000g
• Cooked Frozen Okra: 1035g

Both foods have similar energy densities which is low in comparison to other foods.

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

Macros Ratio

	Protein	Fat	Carbs
Frozen Okra	19%	6%	75%
Cooked Frozen Okra	19%	6%	75%

Macro Nutrients

	Frozen Okra	Cooked Frozen Okra	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	2.58% 2.5g	2.56% 2.5g	97g per day for Men 19-50 years
Saturated Fat	2.03% 0.65g	2.04% 0.65g	32g per day for Men 19-50 years
Omega 3	0.63% 0.01g	0.65% 0.01g	1.6g per day for Men 19-50 years
Omega 6	3.82% 0.65g	3.83% 0.65g	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	51% 66.3g	130g per day for Men 19-50 years
Sugars	41% 29.7g	41% 29.7g	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	58% 22g	57% 21.7g	38g per day for Men 19-50 years
Protein	30% 17g	30% 17g	56g per day for Men 19-50 years

Vitamins

	Frozen Okra	Cooked Frozen Okra	Recommended Dietary Allowance
Vitamin A	20% 180μg	17.2% 155μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	74% 0.89mg	63% 0.76mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	80.8% 1.05mg	76.4% 0.99mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	44.3% 7.08mg	40% 6.37mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	43% 2.16mg	43.2% 2.16mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	32.3% 0.42mg	29.4% 0.38mg	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	259% 1034μg	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	110% 99mg	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	22% 3.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	412% 494μg	412% 494μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Okra	Cooked Frozen Okra	Recommended Dietary Allowance
Calcium	81% 810mg	76.6% 766mg	1000mg per day for Men 19-50 years
Copper	92% 0.83mg	87.4% 0.79mg	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	67.2% 5.38mg	8mg per day for Men 19-50 years
Magnesium	102% 430mg	99% 414mg	420mg per day for Men 19-50 years
Manganese	380% 8.73mg	380% 8.73mg	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	54.7% 383mg	700mg per day for Men 19-50 years
Potassium	62% 2110mg	56% 1903mg	3400mg per day for Men 19-50 years
Selenium	11% 6μg	11.3% 6.2μg	55μg per day for Men 19-50 years
Sodium	2% 30mg	2.07% 31mg	1500mg per day for Men 19-50 years
Zinc	48% 5.3mg	46% 5.07mg	11mg per day for Men 19-50 years
Water	24.5% 908g	25.5% 943g	3700g per day for Men 19-50 years

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

• Frozen Okra, Unprepared has 1.4 times more Vitamin B9 and 1.2 times more Vitamin C than Boiled and Drained Frozen Okra.
• Both Frozen Okra, Unprepared and Boiled and Drained Frozen Okra have similar amounts of Vitamin A, Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B5, Vitamin B6, Vitamin E and Vitamin K per 300 kcal.
• Both Frozen Okra, Unprepared as well as Boiled and Drained Frozen Okra have insufficient amounts of Vitamin B12 and Vitamin D in 300 kcal.

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

Both Frozen Okra, Unprepared and Boiled and Drained Frozen Okra have similar amounts of minerals per 300 kcal
• Both Frozen Okra, Unprepared and Boiled and Drained Frozen Okra have similar amounts of Calcium, Copper, Iron, Magnesium, Manganese, Phosphorus, Potassium, Selenium, Zinc and Water per 300 kcal.

Comparison of macro-nutrients per 300 calories:

Both Frozen Okra, Unprepared and Boiled and Drained Frozen Okra have similar amounts of macro-nutrients per 300 kcal
• Both Frozen Okra, Unprepared and Boiled and Drained Frozen Okra have similar amounts of Energy, Omega 6, Carbohydrate, Sugars, Fiber and Protein per 300 kcal.
• Both Frozen Okra, Unprepared as well as Boiled and Drained Frozen Okra have insufficient amounts of Fat, Omega 3, Cholesterol, Glucose and Sucrose in 300 kcal.