Comparing Nutrients in 300 calories Okra VS Canned Onions with Liquids

Weight per 300 calories

• Okra: 909g
• Canned Onions with Liquids: 1579g

Okra has 1.7 times more energy per 100g than Canned Onions with Liquids. It has low energy density when compared to other foods. Canned Onions Solids and Liquids having very low energy density.

Discover which food has more nutrients per 300 calories - Okra or Canned Onions with Liquids?

Macros Ratio

	Protein	Fat	Carbs
Okra	20%	4%	76%
Canned Onions with Liquids	17%	4%	79%

Macro Nutrients

	Okra	Canned Onions with Liquids	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	1.8% 1.73g	1.47% 1.42g	97g per day for Men 19-50 years
Saturated Fat	0.74% 0.24g	0.79% 0.25g	32g per day for Men 19-50 years
Omega 3	0.57% 0.009g	1.97% 0.032g	1.6g per day for Men 19-50 years
Omega 6	1.4% 0.24g	3.16% 0.54g	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	49% 63.5g	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	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	% 2.9g	NA	g per day for Men 19-50 years
Sucrose	% 5.45g	NA	g per day for Men 19-50 years
Fiber	76.6% 29g	50% 19g	38g per day for Men 19-50 years
Protein	31.3% 17.5g	24% 13.4g	56g per day for Men 19-50 years

Vitamins

	Okra	Canned Onions with Liquids	Recommended Dietary Allowance
Vitamin A	36.4% 327μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	152% 1.8mg	42% 0.51mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	42% 0.55mg	7.3% 0.095mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	57% 9.1mg	6% 0.96mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	44.5% 2.23mg	30.6% 1.53mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	150% 1.95mg	166% 2.16mg	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	136% 545μg	39.5% 158μg	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	75.4% 68mg	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	7.37% 1.1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	237% 285μg	2.63% 3.16μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Okra	Canned Onions with Liquids	Recommended Dietary Allowance
Calcium	74.5% 745mg	71% 711mg	1000mg per day for Men 19-50 years
Copper	110% 0.99mg	96% 0.87mg	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	70.5% 5.64mg	25.7% 2.05mg	8mg per day for Men 19-50 years
Magnesium	123% 518mg	22.6% 95mg	420mg per day for Men 19-50 years
Manganese	311% 7.16mg	70% 1.6mg	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	63% 442mg	700mg per day for Men 19-50 years
Potassium	80% 2718mg	51.5% 1753mg	3400mg per day for Men 19-50 years
Selenium	11.6% 6.36μg	8.6% 4.74μg	55μg per day for Men 19-50 years
Sodium	4.24% 63.6mg	391% 5858mg	1500mg per day for Men 19-50 years
Zinc	48% 5.27mg	41.6% 4.58mg	11mg per day for Men 19-50 years
Water	22% 814g	40% 1486g	3700g per day for Men 19-50 years

Okra VS Canned Onions With Liquids Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Okra or Canned Onions with Liquids?

Lets compare vitamin content per 300 calories of Okra vs Canned Onions with Liquids:

• 300 calories of Okra have more Vitamin A, 3.6 times more Vitamin B1, 5.8 times more Vitamin B2, 9.4 times more Vitamin B3, 1.5 times more Vitamin B5, 3.5 times more Vitamin B9, 3.1 times more Vitamin C, 2.2 times more Vitamin E and 90.1 times more Vitamin K than Canned Onions with Liquids.
• Both Okra and Canned Onions with Liquids provide similar amounts of Vitamin B6 per 300 calories.
• 300 calories of Canned Onions with Liquids have insufficient amounts of Vitamin A and Vitamin K
• Both Raw Okra as well as Canned Onions Solids and Liquids have insufficient amounts of Vitamin B12 and Vitamin D in 300 calories.

Comparing minerals per 300 calories for Okra vs Canned Onions with Liquids:

• 300 calories of Okra have 2.7 times more Iron, 5.5 times more Magnesium, 4.4 times more Manganese, 1.3 times more Phosphorus, 1.6 times more Potassium and 1.3 times more Selenium than Canned Onions with Liquids.
• While 300 kcal of Canned Onions Solids and Liquids contain 92.1 times more Sodium and 1.8 times more Water than Raw Okra.
• Both Okra and Canned Onions with Liquids contain similar levels of Calcium, Copper and Zinc per 300 calories.

Comparison of macro-nutrients per 300 calories:

• 300 calories of Okra have 1.5 times more Fiber and 1.3 times more Protein than Canned Onions with Liquids.
• While 300 kcal of Canned Onions Solids and Liquids contain 2.6 times more Sugars than Raw Okra.
• Both Okra and Canned Onions with Liquids offer comparable quantities of Energy and Carbohydrate per 300 calories.
• Both Raw Okra as well as Canned Onions Solids and Liquids provide inadequate amounts of Omega 3 and Omega 6 in 300 calories.