Comparing Nutrients in 500 calories Carrots VS Okra

Weight per 500 calories

• Carrots: 1220g
• Okra: 1515g

Carrots 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.

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

Macros Ratio

	Protein	Fat	Carbs
Carrots	8%	5%	87%
Okra	20%	4%	76%

Macro Nutrients

	Carrots	Okra	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	3% 2.93g	2.97% 2.88g	97g per day for Men 19-50 years
Saturated Fat	1.2% 0.39g	1.23% 0.39g	32g per day for Men 19-50 years
Omega 3	1.52% 0.024g	0.95% 0.015g	1.6g per day for Men 19-50 years
Omega 6	7.17% 1.2g	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	90% 117g	87% 113g	130g per day for Men 19-50 years
Sugars	79.7% 58g	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	9.25% 6.7g	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	% 7.2g	% 4.85g	g per day for Men 19-50 years
Sucrose	% 43.8g	% 9.1g	g per day for Men 19-50 years
Fiber	90% 34g	128% 48.5g	38g per day for Men 19-50 years
Protein	20.3% 11.3g	52.2% 29.2g	56g per day for Men 19-50 years

Vitamins

	Carrots	Okra	Recommended Dietary Allowance
Vitamin A	1131% 10183μg	60.6% 545μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	67% 0.8mg	253% 3.03mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	54.4% 0.71mg	70% 0.91mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	75% 12mg	95% 15mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	66.6% 3.33mg	74.2% 3.7mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	129% 1.7mg	251% 3.26mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	90% 27μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	58% 232μg	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	80% 72mg	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	53.7% 8.05mg	27.3% 4.1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	134% 161μg	395% 474μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Carrots	Okra	Recommended Dietary Allowance
Calcium	40.2% 402mg	124% 1242mg	1000mg per day for Men 19-50 years
Copper	61% 0.55mg	184% 1.65mg	0.9mg per day for Men 19-50 years
Fluoride	0.98% 39μg	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	45.7% 3.66mg	117% 9.4mg	8mg per day for Men 19-50 years
Magnesium	35% 146mg	206% 864mg	420mg per day for Men 19-50 years
Manganese	76% 1.74mg	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	61% 427mg	132% 924mg	700mg per day for Men 19-50 years
Potassium	115% 3902mg	133% 4530mg	3400mg per day for Men 19-50 years
Selenium	2.2% 1.2μg	19.3% 10.6μg	55μg per day for Men 19-50 years
Sodium	56% 841mg	7.07% 106mg	1500mg per day for Men 19-50 years
Zinc	26.6% 2.93mg	80% 8.8mg	11mg per day for Men 19-50 years
Water	29% 1077g	36.7% 1357g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Carrots vs Okra:

• Raw Carrots have 18.7 times more Vitamin A and 2 times more Vitamin E than Raw Okra.
• While Raw Okra contains 3.8 times more Vitamin B1, 1.3 times more Vitamin B2, 1.3 times more Vitamin B3, 1.9 times more Vitamin B6, 3.9 times more Vitamin B9, 4.8 times more Vitamin C and 2.9 times more Vitamin K than Raw Carrots.
• Both Raw Carrots and Raw Okra have similar amounts of Vitamin B5 per 500 kcal.
• Both Raw Carrots as well as Raw Okra have insufficient amounts of Vitamin B12 and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Carrots vs Okra:

• Raw Carrots have 7.9 times more Sodium than Raw Okra.
• While Raw Okra contains 3.1 times more Calcium, 3 times more Copper, 2.6 times more Iron, 5.9 times more Magnesium, 6.8 times more Manganese, 2.2 times more Phosphorus, 8.7 times more Selenium, 3 times more Zinc and 1.3 times more Water than Raw Carrots.
• Both Raw Carrots and Raw Okra have similar amounts of Potassium per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Raw Carrots have 3.1 times more Omega 6 and 2.6 times more Sugars than Raw Okra.
• While Raw Okra contains 1.3 times more Fructose, 1.4 times more Fiber and 2.6 times more Protein than Raw Carrots.
• Both Raw Carrots and Raw Okra have similar amounts of Energy and Carbohydrate per 500 kcal.
• Both Raw Carrots as well as Raw Okra have insufficient amounts of Fat, Omega 3, Cholesterol, Glucose and Sucrose in 500 kcal.