Comparing Nutrients in 500 calories Boiled Broccoli VS Frozen Okra

Weight per 500 calories

• Boiled Broccoli: 1429g
• Frozen Okra: 1667g

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

Discover which food has more nutrients per 500 calories - Boiled Broccoli or Frozen Okra?

Macros Ratio

	Protein	Fat	Carbs
Boiled Broccoli	23%	9%	68%
Frozen Okra	19%	6%	75%

Macro Nutrients

	Boiled Broccoli	Frozen Okra	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	6.04% 5.86g	4.3% 4.17g	97g per day for Men 19-50 years
Saturated Fat	3.53% 1.13g	3.4% 1.1g	32g per day for Men 19-50 years
Omega 3	106% 1.7g	1.04% 0.017g	1.6g per day for Men 19-50 years
Omega 6	4.3% 0.73g	6.37% 1.1g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	79% 103g	85% 111g	130g per day for Men 19-50 years
Sugars	27.4% 20g	68.3% 49.5g	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	14.6% 10.6g	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	% 7g	NA	g per day for Men 19-50 years
Sucrose	% 1.14g	NA	g per day for Men 19-50 years
Fiber	124% 47g	96% 36.7g	38g per day for Men 19-50 years
Protein	60.7% 34g	50.3% 28g	56g per day for Men 19-50 years

Vitamins

	Boiled Broccoli	Frozen Okra	Recommended Dietary Allowance
Vitamin A	122% 1100μg	33.3% 300μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	75% 0.9mg	124% 1.5mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	135% 1.76mg	135% 1.75mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	49.4% 7.9mg	73.8% 12mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	176% 8.8mg	72% 3.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	220% 2.86mg	54% 0.7mg	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	386% 1543μg	617% 2467μg	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	1030% 927mg	230% 207mg	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	138% 20.7mg	36.7% 5.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1680% 2016μg	686% 823μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Broccoli	Frozen Okra	Recommended Dietary Allowance
Calcium	57% 571mg	135% 1350mg	1000mg per day for Men 19-50 years
Copper	97% 0.87mg	154% 1.4mg	0.9mg per day for Men 19-50 years
Fluoride	1.43% 57μg	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	120% 9.57mg	119% 9.5mg	8mg per day for Men 19-50 years
Magnesium	71.4% 300mg	171% 717mg	420mg per day for Men 19-50 years
Manganese	120% 2.77mg	633% 14.6mg	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	137% 957mg	100% 700mg	700mg per day for Men 19-50 years
Potassium	123% 4186mg	103% 3517mg	3400mg per day for Men 19-50 years
Selenium	41.6% 23μg	18% 10μg	55μg per day for Men 19-50 years
Sodium	39% 586mg	3.33% 50mg	1500mg per day for Men 19-50 years
Zinc	58.4% 6.43mg	80.3% 8.83mg	11mg per day for Men 19-50 years
Water	34.5% 1275g	41% 1514g	3700g per day for Men 19-50 years

Boiled Broccoli VS Frozen Okra Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Boiled Broccoli or Frozen Okra?

Lets compare vitamin content per 500 calories of Boiled Broccoli vs Frozen Okra:

• 500 calories of Boiled Broccoli have 3.7 times more Vitamin A, 2.4 times more Vitamin B5, 4.1 times more Vitamin B6, 4.5 times more Vitamin C, 3.8 times more Vitamin E and 2.4 times more Vitamin K than Frozen Okra.
• While 500 kcal of Frozen Okra, Unprepared contain 1.6 times more Vitamin B1, 1.5 times more Vitamin B3 and 1.6 times more Vitamin B9 than Boiled and Drained Broccoli.
• Both Boiled Broccoli and Frozen Okra provide similar amounts of Vitamin B2 per 500 calories.
• Both Boiled and Drained Broccoli as well as Frozen Okra, Unprepared have insufficient amounts of Vitamin B12 and Vitamin D in 500 calories.

Comparing minerals per 500 calories for Boiled Broccoli vs Frozen Okra:

• 500 calories of Boiled Broccoli have 1.4 times more Phosphorus, 2.3 times more Selenium and 11.7 times more Sodium than Frozen Okra.
• While 500 kcal of Frozen Okra, Unprepared contain 2.4 times more Calcium, 1.6 times more Copper, 2.4 times more Magnesium, 5.3 times more Manganese and 1.4 times more Zinc than Boiled and Drained Broccoli.
• Both Boiled Broccoli and Frozen Okra contain similar levels of Iron, Potassium and Water per 500 calories.

Comparison of macro-nutrients per 500 calories:

• 500 calories of Boiled Broccoli have 102 times more Omega 3, 1.3 times more Fiber and 1.2 times more Protein than Frozen Okra.
• While 500 kcal of Frozen Okra, Unprepared contain 2.5 times more Sugars than Boiled and Drained Broccoli.
• Both Boiled Broccoli and Frozen Okra offer comparable quantities of Energy and Carbohydrate per 500 calories.
• 500 calories of Frozen Okra provide inadequate amounts of Omega 3
• Both Boiled and Drained Broccoli as well as Frozen Okra, Unprepared provide inadequate amounts of Omega 6 in 500 calories.