Comparing Nutrients in 300 calories Okra VS Carrots

Weight per 300 calories

• Okra: 909g
• Carrots: 732g

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

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

Macros Ratio

	Protein	Fat	Carbs
Okra	20%	4%	76%
Carrots	8%	5%	87%

Macro Nutrients

	Okra	Carrots	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	1.8% 1.73g	1.8% 1.76g	97g per day for Men 19-50 years
Saturated Fat	0.74% 0.24g	0.73% 0.23g	32g per day for Men 19-50 years
Omega 3	0.57% 0.009g	0.91% 0.015g	1.6g per day for Men 19-50 years
Omega 6	1.4% 0.24g	4.3% 0.73g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	52% 67.7g	54% 70g	130g per day for Men 19-50 years
Sugars	18.6% 13.5g	48% 34.7g	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	7.15% 5.2g	5.55% 4.02g	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	% 2.9g	% 4.3g	g per day for Men 19-50 years
Sucrose	% 5.45g	% 26.3g	g per day for Men 19-50 years
Fiber	76.6% 29g	54% 20.5g	38g per day for Men 19-50 years
Protein	31.3% 17.5g	12% 6.8g	56g per day for Men 19-50 years

Vitamins

	Okra	Carrots	Recommended Dietary Allowance
Vitamin A	36.4% 327μg	679% 6110μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	152% 1.8mg	40.2% 0.48mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	42% 0.55mg	32.6% 0.42mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	57% 9.1mg	45% 7.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	44.5% 2.23mg	40% 2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	150% 1.95mg	77.7% 1mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	54% 16.2μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	136% 545μg	34.8% 139μg	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	232% 209mg	48% 43mg	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	16.4% 2.45mg	32% 4.83mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	237% 285μg	80.5% 97μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Okra	Carrots	Recommended Dietary Allowance
Calcium	74.5% 745mg	24% 241mg	1000mg per day for Men 19-50 years
Copper	110% 0.99mg	36.6% 0.33mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.59% 23.4μg	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	70.5% 5.64mg	27.4% 2.2mg	8mg per day for Men 19-50 years
Magnesium	123% 518mg	21% 88mg	420mg per day for Men 19-50 years
Manganese	311% 7.16mg	45.5% 1.05mg	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	79.2% 555mg	36.6% 256mg	700mg per day for Men 19-50 years
Potassium	80% 2718mg	69% 2341mg	3400mg per day for Men 19-50 years
Selenium	11.6% 6.36μg	1.33% 0.73μg	55μg per day for Men 19-50 years
Sodium	4.24% 63.6mg	33.7% 505mg	1500mg per day for Men 19-50 years
Zinc	48% 5.27mg	16% 1.76mg	11mg per day for Men 19-50 years
Water	22% 814g	17.5% 646g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Okra vs Carrots:

• Raw Okra has 3.8 times more Vitamin B1, 1.3 times more Vitamin B2, 1.3 times more Vitamin B3, 1.9 times more Vitamin B6, 3.9 times more Vitamin B9, 4.8 times more Vitamin C and 2.9 times more Vitamin K than Raw Carrots.
• While Raw Carrots contain 18.7 times more Vitamin A and 2 times more Vitamin E than Raw Okra.
• Both Raw Okra and Raw Carrots have similar amounts of Vitamin B5 per 300 kcal.
• Both Raw Okra as well as Raw Carrots have insufficient amounts of Vitamin B12 and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Okra vs Carrots:

• Raw Okra has 3.1 times more Calcium, 3 times more Copper, 2.6 times more Iron, 5.9 times more Magnesium, 6.8 times more Manganese, 2.2 times more Phosphorus, 8.7 times more Selenium, 3 times more Zinc and 1.3 times more Water than Raw Carrots.
• While Raw Carrots contain 7.9 times more Sodium than Raw Okra.
• Both Raw Okra and Raw Carrots have similar amounts of Potassium per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Raw Okra has 1.3 times more Fructose, 1.4 times more Fiber and 2.6 times more Protein than Raw Carrots.
• While Raw Carrots contain 3.1 times more Omega 6 and 2.6 times more Sugars than Raw Okra.
• Both Raw Okra and Raw Carrots have similar amounts of Energy and Carbohydrate per 300 kcal.
• Both Raw Okra as well as Raw Carrots have insufficient amounts of Fat, Omega 3, Cholesterol, Glucose and Sucrose in 300 kcal.