Comparing Nutrients in 300 calories Okra VS Sauteed Yellow Onions

Weight per 300 calories

• Okra: 909g
• Sauteed Yellow Onions: 244g

Sauteed Yellow Onions have 3.7 times more energy per unit of mass than Raw Okra, which is average in comparison to other foods. Okra having low energy density.

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

Macros Ratio

	Protein	Fat	Carbs
Okra	20%	4%	76%
Sauteed Yellow Onions	3%	73%	24%

Macro Nutrients

	Okra	Sauteed Yellow Onions	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	1.8% 1.73g	27% 26.3g	97g per day for Men 19-50 years
Saturated Fat	0.74% 0.24g	11.3% 3.6g	32g per day for Men 19-50 years
Omega 3	0.57% 0.009g	101% 1.6g	1.6g per day for Men 19-50 years
Omega 6	1.4% 0.24g	69% 11.7g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	52% 67.7g	14.7% 19g	130g per day for Men 19-50 years
Sugars	18.6% 13.5g	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	7.15% 5.2g	4.98% 3.6g	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	% 5.12g	g per day for Men 19-50 years
Sucrose	% 5.45g	% 1.98g	g per day for Men 19-50 years
Fiber	76.6% 29g	11% 4.15g	38g per day for Men 19-50 years
Protein	31.3% 17.5g	4.14% 2.3g	56g per day for Men 19-50 years

Vitamins

	Okra	Sauteed Yellow Onions	Recommended Dietary Allowance
Vitamin A	36.4% 327μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	152% 1.8mg	9.96% 0.12mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	42% 0.55mg	7.7% 0.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	57% 9.1mg	0.56% 0.09mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	44.5% 2.23mg	8.4% 0.42mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	150% 1.95mg	39% 0.5mg	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	1.2% 4.88μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	232% 209mg	4.88% 4.4mg	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	11% 1.66mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	237% 285μg	44% 52.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Okra	Sauteed Yellow Onions	Recommended Dietary Allowance
Calcium	74.5% 745mg	4.88% 48.8mg	1000mg per day for Men 19-50 years
Copper	110% 0.99mg	4.6% 0.041mg	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	8.23% 0.66mg	8mg per day for Men 19-50 years
Magnesium	123% 518mg	5.23% 22mg	420mg per day for Men 19-50 years
Manganese	311% 7.16mg	11% 0.25mg	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	11.5% 80.5mg	700mg per day for Men 19-50 years
Potassium	80% 2718mg	9.54% 324mg	3400mg per day for Men 19-50 years
Selenium	11.6% 6.36μg	NA	55μg per day for Men 19-50 years
Sodium	4.24% 63.6mg	1.95% 29.3mg	1500mg per day for Men 19-50 years
Zinc	48% 5.27mg	4.66% 0.51mg	11mg per day for Men 19-50 years
Water	22% 814g	5.27% 195g	3700g per day for Men 19-50 years

Okra VS Sauteed Yellow Onions Nutrients Per 300 Kcal

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

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

• 300 calories of Okra have 15.2 times more Vitamin B1, 5.5 times more Vitamin B2, 100.7 times more Vitamin B3, 5.3 times more Vitamin B5, 3.9 times more Vitamin B6, 111.8 times more Vitamin B9, 47.6 times more Vitamin C, 1.5 times more Vitamin E and 5.4 times more Vitamin K than Sauteed Yellow Onions.
• 300 calories of Sauteed Yellow Onions have insufficient amounts of Vitamin B3, Vitamin B9 and Vitamin C
• Both Raw Okra as well as Sauteed Yellow Onions have insufficient amounts of Vitamin D in 300 calories.

Comparing minerals per 300 calories for Okra vs Sauteed Yellow Onions:

• 300 calories of Okra have 15.3 times more Calcium, 23.9 times more Copper, 8.6 times more Iron, 23.6 times more Magnesium, 28.8 times more Manganese, 6.9 times more Phosphorus, 8.4 times more Potassium, 10.3 times more Zinc and 4.2 times more Water than Sauteed Yellow Onions.
• 300 calories of Sauteed Yellow Onions lack sufficient amounts of Calcium, Copper, Magnesium and Zinc

Comparison of macro-nutrients per 300 calories:

• 300 calories of Okra have 3.5 times more Carbohydrate, 1.4 times more Fructose, 7 times more Fiber and 7.6 times more Protein than Sauteed Yellow Onions.
• While 300 kcal of Sauteed Yellow Onions contain 15.3 times more Fat, 15.2 times more Saturated Fat, 177.1 times more Omega 3 and 49.6 times more Omega 6 than Raw Okra.
• Both Okra and Sauteed Yellow Onions offer comparable quantities of Energy per 300 calories.
• 300 calories of Okra provide inadequate amounts of Omega 3 and Omega 6
• 300 calories of Sauteed Yellow Onions provide inadequate amounts of Protein