Comparing Nutrients in 300 calories Cooked Frozen Chopped Onions with Salt VS Boiled Okra with Salt

Weight per 300 calories

• Cooked Frozen Chopped Onions with Salt: 1154g
• Boiled Okra with Salt: 1364g

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

Discover which food has more nutrients per 300 calories - Cooked Frozen Chopped Onions with Salt or Boiled Okra with Salt?

Macros Ratio

	Protein	Fat	Carbs
Cooked Frozen Chopped Onions with Salt	11%	3%	86%
Boiled Okra with Salt	27%	7%	66%

Macro Nutrients

	Cooked Frozen Chopped Onions with Salt	Boiled Okra with Salt	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	1.2% 1.15g	2.95% 2.86g	97g per day for Men 19-50 years
Saturated Fat	0.58% 0.18g	1.9% 0.61g	32g per day for Men 19-50 years
Omega 3	1.44% 0.023g	0.85% 0.014g	1.6g per day for Men 19-50 years
Omega 6	2.44% 0.42g	3.6% 0.61g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	53.3% 69.2g	47.3% 61.5g	130g per day for Men 19-50 years
Sugars	46% 33.5g	45% 32.7g	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	51.6% 19.6g	89.7% 34g	38g per day for Men 19-50 years
Protein	16% 8.9g	45.5% 25.5g	56g per day for Men 19-50 years

Vitamins

	Cooked Frozen Chopped Onions with Salt	Boiled Okra with Salt	Recommended Dietary Allowance
Vitamin A	0% 0μg	21.2% 191μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	22% 0.27mg	150% 1.8mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	22% 0.29mg	57.7% 0.75mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	10% 1.6mg	74.2% 12mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	23% 1.14mg	58% 2.9mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	61.2% 0.8mg	196% 2.55mg	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	37.5% 150μg	157% 627μg	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	33.3% 30mg	247% 222mg	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	0.77% 0.12mg	24.5% 3.7mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.9% 3.46μg	455% 545μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Frozen Chopped Onions with Salt	Boiled Okra with Salt	Recommended Dietary Allowance
Calcium	18.5% 185mg	105% 1050mg	1000mg per day for Men 19-50 years
Copper	24.4% 0.22mg	129% 1.16mg	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	43.3% 3.46mg	47.7% 3.8mg	8mg per day for Men 19-50 years
Magnesium	16.5% 69.2mg	117% 491mg	420mg per day for Men 19-50 years
Manganese	35.6% 0.82mg	174% 4mg	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	31.3% 219mg	62.3% 436mg	700mg per day for Men 19-50 years
Potassium	36.7% 1246mg	54% 1841mg	3400mg per day for Men 19-50 years
Selenium	8.4% 4.6μg	9.9% 5.45μg	55μg per day for Men 19-50 years
Sodium	191% 2862mg	219% 3286mg	1500mg per day for Men 19-50 years
Zinc	7.34% 0.81mg	53.3% 5.86mg	11mg per day for Men 19-50 years
Water	28.8% 1064g	34% 1262g	3700g per day for Men 19-50 years

Cooked Frozen Chopped Onions With Salt VS Boiled Okra With Salt Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Cooked Frozen Chopped Onions with Salt or Boiled Okra with Salt?

Lets compare vitamin content per 300 calories of Cooked Frozen Chopped Onions with Salt vs Boiled Okra with Salt:

• 300 kcal of Boiled and Drained Okra with Salt contain more Vitamin A, 6.8 times more Vitamin B1, 2.6 times more Vitamin B2, 7.4 times more Vitamin B3, 2.5 times more Vitamin B5, 3.2 times more Vitamin B6, 4.2 times more Vitamin B9, 7.4 times more Vitamin C, 31.9 times more Vitamin E and 157.6 times more Vitamin K than Boiled Chopped Frozen Onions, drained with Salt.
• 300 calories of Cooked Frozen Chopped Onions with Salt have insufficient amounts of Vitamin A, Vitamin E and Vitamin K
• Both Boiled Chopped Frozen Onions, drained with Salt as well as Boiled and Drained Okra with Salt have insufficient amounts of Vitamin B12 and Vitamin D in 300 calories.

Comparing minerals per 300 calories for Cooked Frozen Chopped Onions with Salt vs Boiled Okra with Salt:

• 300 kcal of Boiled and Drained Okra with Salt contain 5.7 times more Calcium, 5.3 times more Copper, 7.1 times more Magnesium, 4.9 times more Manganese, 2 times more Phosphorus, 1.5 times more Potassium and 7.3 times more Zinc than Boiled Chopped Frozen Onions, drained with Salt.
• Both Cooked Frozen Chopped Onions with Salt and Boiled Okra with Salt contain similar levels of Iron, Selenium, Sodium and Water per 300 calories.

Comparison of macro-nutrients per 300 calories:

• 300 kcal of Boiled and Drained Okra with Salt contain 1.7 times more Fiber and 2.9 times more Protein than Boiled Chopped Frozen Onions, drained with Salt.
• Both Cooked Frozen Chopped Onions with Salt and Boiled Okra with Salt offer comparable quantities of Energy, Carbohydrate and Sugars per 300 calories.
• Both Boiled Chopped Frozen Onions, drained with Salt as well as Boiled and Drained Okra with Salt provide inadequate amounts of Omega 3 and Omega 6 in 300 calories.