Comparing Nutrients in 500 calories Boiled Mustard Greens VS Okra

Weight per 500 calories

• Boiled Mustard Greens: 1923g
• Okra: 1515g

Raw Okra has 1.3 times more energy per unit of mass than Boiled and Drained Mustard Greens, which is low in comparison to other foods. Boiled Mustard Greens having very low energy density.

Discover which food has more nutrients per 500 calories - Boiled Mustard Greens or Okra?

Macros Ratio

	Protein	Fat	Carbs
Boiled Mustard Greens	31%	13%	56%
Okra	20%	4%	76%

Macro Nutrients

	Boiled Mustard Greens	Okra	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	9.3% 9.04g	2.97% 2.88g	97g per day for Men 19-50 years
Saturated Fat	0.72% 0.23g	1.23% 0.39g	32g per day for Men 19-50 years
Omega 3	26.4% 0.42g	0.95% 0.015g	1.6g per day for Men 19-50 years
Omega 6	2.7% 0.46g	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	66.7% 86.7g	87% 113g	130g per day for Men 19-50 years
Sugars	37.4% 27g	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	101% 38.5g	128% 48.5g	38g per day for Men 19-50 years
Protein	88% 49.2g	52.2% 29.2g	56g per day for Men 19-50 years

Vitamins

	Boiled Mustard Greens	Okra	Recommended Dietary Allowance
Vitamin A	1321% 11885μg	60.6% 545μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	65.7% 0.79mg	253% 3.03mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	93% 1.2mg	70% 0.91mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	52% 8.33mg	95% 15mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	46% 2.3mg	74.2% 3.7mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	145% 1.9mg	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	43.3% 173μg	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	541% 487mg	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	228% 34.2mg	27.3% 4.1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	9498% 11398μg	395% 474μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Mustard Greens	Okra	Recommended Dietary Allowance
Calcium	227% 2269mg	124% 1242mg	1000mg per day for Men 19-50 years
Copper	312% 2.8mg	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	209% 16.7mg	117% 9.4mg	8mg per day for Men 19-50 years
Magnesium	59.5% 250mg	206% 864mg	420mg per day for Men 19-50 years
Manganese	NA	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	115% 808mg	132% 924mg	700mg per day for Men 19-50 years
Potassium	92% 3115mg	133% 4530mg	3400mg per day for Men 19-50 years
Selenium	21% 11.5μg	19.3% 10.6μg	55μg per day for Men 19-50 years
Sodium	11.5% 173mg	7.07% 106mg	1500mg per day for Men 19-50 years
Zinc	38.5% 4.23mg	80% 8.8mg	11mg per day for Men 19-50 years
Water	47.7% 1765g	36.7% 1357g	3700g per day for Men 19-50 years

Boiled Mustard Greens VS Okra Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Boiled Mustard Greens or Okra?

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

• 500 calories of Boiled Mustard Greens have 21.8 times more Vitamin A, 1.3 times more Vitamin B2, 1.4 times more Vitamin C, 8.4 times more Vitamin E and 24 times more Vitamin K than Okra.
• While 500 kcal of Raw Okra contain 3.8 times more Vitamin B1, 1.8 times more Vitamin B3, 1.6 times more Vitamin B5, 1.7 times more Vitamin B6 and 5.3 times more Vitamin B9 than Boiled and Drained Mustard Greens.
• Both Boiled and Drained Mustard Greens as well as Raw Okra have insufficient amounts of Vitamin B12 and Vitamin D in 500 calories.

Comparing minerals per 500 calories for Boiled Mustard Greens vs Okra:

• 500 calories of Boiled Mustard Greens have 1.8 times more Calcium, 1.7 times more Copper, 1.8 times more Iron, 1.6 times more Sodium and 1.3 times more Water than Okra.
• While 500 kcal of Raw Okra contain 3.5 times more Magnesium, 1.5 times more Potassium and 2.1 times more Zinc than Boiled and Drained Mustard Greens.
• Both Boiled Mustard Greens and Okra contain similar levels of Phosphorus and Selenium per 500 calories.

Comparison of macro-nutrients per 500 calories:

• 500 calories of Boiled Mustard Greens have 27.9 times more Omega 3, 1.2 times more Sugars and 1.7 times more Protein than Okra.
• While 500 kcal of Raw Okra contain 1.3 times more Carbohydrate and 1.3 times more Fiber than Boiled and Drained Mustard Greens.
• Both Boiled Mustard Greens and Okra offer comparable quantities of Energy per 500 calories.
• 500 calories of Okra provide inadequate amounts of Omega 3
• Both Boiled and Drained Mustard Greens as well as Raw Okra provide inadequate amounts of Omega 6 in 500 calories.