Comparing Nutrients in 300 calories Okra VS Onions

Weight per 300 calories

• Okra: 909g
• Onions: 750g

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

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

Macros Ratio

	Protein	Fat	Carbs
Okra	20%	4%	76%
Onions	10%	2%	88%

Macro Nutrients

	Okra	Onions	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	1.8% 1.73g	0.77% 0.75g	97g per day for Men 19-50 years
Saturated Fat	0.74% 0.24g	0.98% 0.32g	32g per day for Men 19-50 years
Omega 3	0.57% 0.009g	1.88% 0.03g	1.6g per day for Men 19-50 years
Omega 6	1.4% 0.24g	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	52% 67.7g	54% 70g	130g per day for Men 19-50 years
Sugars	18.6% 13.5g	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	7.15% 5.2g	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	% 2.9g	% 14.8g	g per day for Men 19-50 years
Sucrose	% 5.45g	% 7.43g	g per day for Men 19-50 years
Fiber	76.6% 29g	33.6% 12.8g	38g per day for Men 19-50 years
Protein	31.3% 17.5g	14.7% 8.25g	56g per day for Men 19-50 years

Vitamins

	Okra	Onions	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	28.8% 0.35mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	42% 0.55mg	15.6% 0.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	57% 9.1mg	5.44% 0.87mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	44.5% 2.23mg	18.5% 0.92mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	150% 1.95mg	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	136% 545μg	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	232% 209mg	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	16.4% 2.45mg	1% 0.15mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	237% 285μg	2.5% 3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Okra	Onions	Recommended Dietary Allowance
Calcium	74.5% 745mg	17.3% 173mg	1000mg per day for Men 19-50 years
Copper	110% 0.99mg	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	70.5% 5.64mg	19.7% 1.58mg	8mg per day for Men 19-50 years
Magnesium	123% 518mg	18% 75mg	420mg per day for Men 19-50 years
Manganese	311% 7.16mg	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	79.2% 555mg	31% 218mg	700mg per day for Men 19-50 years
Potassium	80% 2718mg	32.2% 1095mg	3400mg per day for Men 19-50 years
Selenium	11.6% 6.36μg	6.8% 3.75μg	55μg per day for Men 19-50 years
Sodium	4.24% 63.6mg	2% 30mg	1500mg per day for Men 19-50 years
Zinc	48% 5.27mg	11.6% 1.28mg	11mg per day for Men 19-50 years
Water	22% 814g	18% 668g	3700g per day for Men 19-50 years

Okra VS Onions Nutrients Per 300 Kcal

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

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

• 300 calories of Okra have more Vitamin A, 5.3 times more Vitamin B1, 2.7 times more Vitamin B2, 10.4 times more Vitamin B3, 2.4 times more Vitamin B5, 2.2 times more Vitamin B6, 3.8 times more Vitamin B9, 3.8 times more Vitamin C, 16.4 times more Vitamin E and 94.8 times more Vitamin K than Onions.
• 300 calories of Onions have insufficient amounts of Vitamin A, Vitamin B3, Vitamin E and Vitamin K
• Both Raw Okra as well as Raw Onions have insufficient amounts of Vitamin B12 and Vitamin D in 300 calories.

Comparing minerals per 300 calories for Okra vs Onions:

• 300 calories of Okra have 4.3 times more Calcium, 3.4 times more Copper, 3.6 times more Iron, 6.9 times more Magnesium, 7.4 times more Manganese, 2.5 times more Phosphorus, 2.5 times more Potassium, 1.7 times more Selenium, 4.1 times more Zinc and 1.2 times more Water than Onions.

Comparison of macro-nutrients per 300 calories:

• 300 calories of Okra have 2.3 times more Fiber and 2.1 times more Protein than Onions.
• While 300 kcal of Raw Onions contain 2.4 times more Sugars and 1.9 times more Fructose than Raw Okra.
• Both Okra and Onions offer comparable quantities of Energy and Carbohydrate per 300 calories.
• Both Raw Okra as well as Raw Onions provide inadequate amounts of Omega 3 and Omega 6 in 300 calories.