Comparing Nutrients in 500 calories Cooked Chopped Frozen Broccoli VS Okra

Weight per 500 calories

• Cooked Chopped Frozen Broccoli: 1786g
• Okra: 1515g

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

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

Macros Ratio

	Protein	Fat	Carbs
Cooked Chopped Frozen Broccoli	36%	3%	61%
Okra	20%	4%	76%

Macro Nutrients

	Cooked Chopped Frozen Broccoli	Okra	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	2.2% 2.14g	2.97% 2.88g	97g per day for Men 19-50 years
Saturated Fat	1% 0.32g	1.23% 0.39g	32g per day for Men 19-50 years
Omega 3	47% 0.75g	0.95% 0.015g	1.6g per day for Men 19-50 years
Omega 6	1.37% 0.23g	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	73.5% 96g	87% 113g	130g per day for Men 19-50 years
Sugars	36.2% 26.3g	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	NA	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	NA	% 4.85g	g per day for Men 19-50 years
Sucrose	NA	% 9.1g	g per day for Men 19-50 years
Fiber	141% 53.6g	128% 48.5g	38g per day for Men 19-50 years
Protein	99% 55.4g	52.2% 29.2g	56g per day for Men 19-50 years

Vitamins

	Cooked Chopped Frozen Broccoli	Okra	Recommended Dietary Allowance
Vitamin A	101% 911μg	60.6% 545μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	82% 0.98mg	253% 3.03mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	111% 1.45mg	70% 0.91mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	51% 8.18mg	95% 15mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	98% 4.9mg	74.2% 3.7mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	179% 2.32mg	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	250% 1000μg	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	796% 716mg	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	157% 23.6mg	27.3% 4.1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1311% 1573μg	395% 474μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Chopped Frozen Broccoli	Okra	Recommended Dietary Allowance
Calcium	59% 589mg	124% 1242mg	1000mg per day for Men 19-50 years
Copper	67.5% 0.61mg	184% 1.65mg	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	136% 11mg	117% 9.4mg	8mg per day for Men 19-50 years
Magnesium	55.3% 232mg	206% 864mg	420mg per day for Men 19-50 years
Manganese	173% 4mg	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	125% 875mg	132% 924mg	700mg per day for Men 19-50 years
Potassium	74.6% 2536mg	133% 4530mg	3400mg per day for Men 19-50 years
Selenium	22.7% 12.5μg	19.3% 10.6μg	55μg per day for Men 19-50 years
Sodium	13% 196mg	7.07% 106mg	1500mg per day for Men 19-50 years
Zinc	45.5% 5mg	80% 8.8mg	11mg per day for Men 19-50 years
Water	43.8% 1620g	36.7% 1357g	3700g per day for Men 19-50 years

Cooked Chopped Frozen Broccoli VS Okra Nutrients Per 500 Kcal

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

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

• 500 calories of Cooked Chopped Frozen Broccoli have 1.7 times more Vitamin A, 1.6 times more Vitamin B2, 1.3 times more Vitamin B5, 2.1 times more Vitamin C, 5.8 times more Vitamin E and 3.3 times more Vitamin K than Okra.
• While 500 kcal of Raw Okra contain 3.1 times more Vitamin B1, 1.9 times more Vitamin B3 and 1.4 times more Vitamin B6 than Boiled Chopped Frozen Broccoli.
• Both Cooked Chopped Frozen Broccoli and Okra provide similar amounts of Vitamin B9 per 500 calories.
• Both Boiled Chopped Frozen Broccoli as well as Raw Okra have insufficient amounts of Vitamin B12 and Vitamin D in 500 calories.

Comparing minerals per 500 calories for Cooked Chopped Frozen Broccoli vs Okra:

• 500 calories of Cooked Chopped Frozen Broccoli have 1.9 times more Sodium than Okra.
• While 500 kcal of Raw Okra contain 2.1 times more Calcium, 2.7 times more Copper, 3.7 times more Magnesium, 3 times more Manganese, 1.8 times more Potassium and 1.8 times more Zinc than Boiled Chopped Frozen Broccoli.
• Both Cooked Chopped Frozen Broccoli and Okra contain similar levels of Iron, Phosphorus, Selenium and Water per 500 calories.

Comparison of macro-nutrients per 500 calories:

• 500 calories of Cooked Chopped Frozen Broccoli have 49.5 times more Omega 3 and 1.9 times more Protein than Okra.
• Both Cooked Chopped Frozen Broccoli and Okra offer comparable quantities of Energy, Carbohydrate, Sugars and Fiber per 500 calories.
• 500 calories of Okra provide inadequate amounts of Omega 3
• Both Boiled Chopped Frozen Broccoli as well as Raw Okra provide inadequate amounts of Omega 6 in 500 calories.