Comparing Nutrients in 500 calories Boiled Broccoli VS Okra

Weight per 500 calories

• Boiled Broccoli: 1429g
• Okra: 1515g

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

Which food has more nutrients per 500 calories - Boiled Broccoli or Okra?

Macros Ratio

	Protein	Fat	Carbs
Boiled Broccoli	23%	9%	68%
Okra	20%	4%	76%

Macro Nutrients

	Boiled Broccoli	Okra	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	6.04% 5.86g	2.97% 2.88g	97g per day for Men 19-50 years
Saturated Fat	3.53% 1.13g	1.23% 0.39g	32g per day for Men 19-50 years
Omega 3	106% 1.7g	0.95% 0.015g	1.6g per day for Men 19-50 years
Omega 6	4.3% 0.73g	2.3% 0.39g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	79% 103g	87% 113g	130g per day for Men 19-50 years
Sugars	27.4% 20g	31% 22.4g	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	12% 8.64g	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	% 4.85g	g per day for Men 19-50 years
Sucrose	% 1.14g	% 9.1g	g per day for Men 19-50 years
Fiber	124% 47g	128% 48.5g	38g per day for Men 19-50 years
Protein	60.7% 34g	52.2% 29.2g	56g per day for Men 19-50 years

Vitamins

	Boiled Broccoli	Okra	Recommended Dietary Allowance
Vitamin A	122% 1100μg	60.6% 545μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	75% 0.9mg	253% 3.03mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	135% 1.76mg	70% 0.91mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	49.4% 7.9mg	95% 15mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	176% 8.8mg	74.2% 3.7mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	220% 2.86mg	251% 3.26mg	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	227% 909μg	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	387% 348mg	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	27.3% 4.1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1680% 2016μg	395% 474μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Broccoli	Okra	Recommended Dietary Allowance
Calcium	57% 571mg	124% 1242mg	1000mg per day for Men 19-50 years
Copper	97% 0.87mg	184% 1.65mg	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	117% 9.4mg	8mg per day for Men 19-50 years
Magnesium	71.4% 300mg	206% 864mg	420mg per day for Men 19-50 years
Manganese	120% 2.77mg	519% 12mg	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	132% 924mg	700mg per day for Men 19-50 years
Potassium	123% 4186mg	133% 4530mg	3400mg per day for Men 19-50 years
Selenium	41.6% 23μg	19.3% 10.6μg	55μg per day for Men 19-50 years
Sodium	39% 586mg	7.07% 106mg	1500mg per day for Men 19-50 years
Zinc	58.4% 6.43mg	80% 8.8mg	11mg per day for Men 19-50 years
Water	34.5% 1275g	36.7% 1357g	3700g per day for Men 19-50 years

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

• Boiled and Drained Broccoli has 2 times more Vitamin A, 1.9 times more Vitamin B2, 2.4 times more Vitamin B5, 1.7 times more Vitamin B9, 2.7 times more Vitamin C, 5.1 times more Vitamin E and 4.3 times more Vitamin K than Raw Okra.
• While Raw Okra contains 3.4 times more Vitamin B1 and 1.9 times more Vitamin B3 than Boiled and Drained Broccoli.
• Both Boiled and Drained Broccoli and Raw Okra have similar amounts of Vitamin B6 per 500 kcal.
• Both Boiled and Drained Broccoli as well as Raw Okra have insufficient amounts of Vitamin B12 and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Boiled Broccoli vs Okra:

• Boiled and Drained Broccoli has 2.2 times more Selenium and 5.5 times more Sodium than Raw Okra.
• While Raw Okra contains 2.2 times more Calcium, 1.9 times more Copper, 2.9 times more Magnesium, 4.3 times more Manganese and 1.4 times more Zinc than Boiled and Drained Broccoli.
• Both Boiled and Drained Broccoli and Raw Okra have similar amounts of Iron, Phosphorus, Potassium and Water per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Boiled and Drained Broccoli has 2 times more Fat, 112.2 times more Omega 3 and 1.2 times more Fructose than Raw Okra.
• Both Boiled and Drained Broccoli and Raw Okra have similar amounts of Energy, Carbohydrate, Sugars, Fiber and Protein per 500 kcal.
• Both Boiled and Drained Broccoli as well as Raw Okra have insufficient amounts of Omega 6, Cholesterol, Glucose and Sucrose in 500 kcal.