Comparing Nutrients in 300 calories Onions VS Okra

Weight per 300 calories

• Onions: 750g
• Okra: 909g

Onions have 1.2 times more energy per 100g than Okra. It has low energy density when compared to other foods. Raw Okra having low energy density.

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

Macros Ratio

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

Macro Nutrients

	Onions	Okra	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	0.77% 0.75g	1.8% 1.73g	97g per day for Men 19-50 years
Saturated Fat	0.98% 0.32g	0.74% 0.24g	32g per day for Men 19-50 years
Omega 3	1.88% 0.03g	0.57% 0.009g	1.6g per day for Men 19-50 years
Omega 6	0.57% 0.098g	1.4% 0.24g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	54% 70g	52% 67.7g	130g per day for Men 19-50 years
Sugars	44% 32g	18.6% 13.5g	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	13.3% 9.68g	7.15% 5.2g	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	% 14.8g	% 2.9g	g per day for Men 19-50 years
Sucrose	% 7.43g	% 5.45g	g per day for Men 19-50 years
Fiber	33.6% 12.8g	76.6% 29g	38g per day for Men 19-50 years
Protein	14.7% 8.25g	31.3% 17.5g	56g per day for Men 19-50 years

Vitamins

	Onions	Okra	Recommended Dietary Allowance
Vitamin A	0% 0μg	36.4% 327μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	28.8% 0.35mg	152% 1.8mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	15.6% 0.2mg	42% 0.55mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.44% 0.87mg	57% 9.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	18.5% 0.92mg	44.5% 2.23mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	69.2% 0.9mg	150% 1.95mg	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	35.6% 143μg	136% 545μg	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	61.7% 55.5mg	232% 209mg	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	1% 0.15mg	16.4% 2.45mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.5% 3μg	237% 285μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Onions	Okra	Recommended Dietary Allowance
Calcium	17.3% 173mg	74.5% 745mg	1000mg per day for Men 19-50 years
Copper	32.5% 0.29mg	110% 0.99mg	0.9mg per day for Men 19-50 years
Fluoride	0.21% 8.25μg	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	19.7% 1.58mg	70.5% 5.64mg	8mg per day for Men 19-50 years
Magnesium	18% 75mg	123% 518mg	420mg per day for Men 19-50 years
Manganese	42% 0.97mg	311% 7.16mg	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% 218mg	79.2% 555mg	700mg per day for Men 19-50 years
Potassium	32.2% 1095mg	80% 2718mg	3400mg per day for Men 19-50 years
Selenium	6.8% 3.75μg	11.6% 6.36μg	55μg per day for Men 19-50 years
Sodium	2% 30mg	4.24% 63.6mg	1500mg per day for Men 19-50 years
Zinc	11.6% 1.28mg	48% 5.27mg	11mg per day for Men 19-50 years
Water	18% 668g	22% 814g	3700g per day for Men 19-50 years

Onions VS Okra Nutrients Per 300 Kcal

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

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

• 300 kcal of Raw Okra contain 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 Raw Onions.
• 300 calories of Onions have insufficient amounts of Vitamin A, Vitamin B3, Vitamin E and Vitamin K
• Both Raw Onions as well as Raw Okra have insufficient amounts of Vitamin B12 and Vitamin D in 300 calories.

Comparing minerals per 300 calories for Onions vs Okra:

• 300 kcal of Raw Okra contain 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 and 4.1 times more Zinc than Raw Onions.
• Both Onions and Okra contain similar levels of Water per 300 calories.

Comparison of macro-nutrients per 300 calories:

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