Comparing Nutrients in 500 calories Boiled Okra with Salt VS Cooked Frozen Mustard Greens with Salt

Weight per 500 calories

• Boiled Okra with Salt: 2273g
• Cooked Frozen Mustard Greens with Salt: 2632g

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

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

Macros Ratio

	Protein	Fat	Carbs
Boiled Okra with Salt	27%	7%	66%
Cooked Frozen Mustard Greens with Salt	38%	9%	53%

Macro Nutrients

	Boiled Okra with Salt	Cooked Frozen Mustard Greens with Salt	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	4.92% 4.77g	6.8% 6.58g	97g per day for Men 19-50 years
Saturated Fat	3.2% 1.02g	1.07% 0.34g	32g per day for Men 19-50 years
Omega 3	1.42% 0.023g	36% 0.58g	1.6g per day for Men 19-50 years
Omega 6	6% 1.02g	3.7% 0.63g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	79% 103g	63% 82g	130g per day for Men 19-50 years
Sugars	75.2% 54.5g	11.6% 8.42g	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	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	150% 57g	194% 73.7g	38g per day for Men 19-50 years
Protein	76% 42.5g	107% 59.7g	56g per day for Men 19-50 years

Vitamins

	Boiled Okra with Salt	Cooked Frozen Mustard Greens with Salt	Recommended Dietary Allowance
Vitamin A	35.4% 318μg	1035% 9316μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	250% 3mg	87.7% 1.05mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	96% 1.25mg	107% 1.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	124% 19.8mg	42.4% 6.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	97% 4.84mg	8.42% 0.42mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	327% 4.25mg	219% 2.84mg	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	261% 1045μg	461% 1842μg	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	412% 370mg	404% 363mg	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	41% 6.14mg	237% 35.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	758% 909μg	7349% 8818μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Okra with Salt	Cooked Frozen Mustard Greens with Salt	Recommended Dietary Allowance
Calcium	175% 1750mg	266% 2658mg	1000mg per day for Men 19-50 years
Copper	215% 1.93mg	170% 1.53mg	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	79.5% 6.36mg	368% 29.5mg	8mg per day for Men 19-50 years
Magnesium	195% 818mg	81.5% 342mg	420mg per day for Men 19-50 years
Manganese	291% 6.7mg	336% 7.74mg	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	104% 727mg	90% 632mg	700mg per day for Men 19-50 years
Potassium	90% 3068mg	108% 3658mg	3400mg per day for Men 19-50 years
Selenium	16.5% 9.1μg	28.7% 15.8μg	55μg per day for Men 19-50 years
Sodium	365% 5477mg	458% 6868mg	1500mg per day for Men 19-50 years
Zinc	89% 9.77mg	48% 5.26mg	11mg per day for Men 19-50 years
Water	57% 2104g	66.7% 2468g	3700g per day for Men 19-50 years

Boiled Okra With Salt VS Cooked Frozen Mustard Greens With Salt Nutrients Per 500 Kcal

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

Lets compare vitamin content per 500 calories of Boiled Okra with Salt vs Cooked Frozen Mustard Greens with Salt:

• 500 calories of Boiled Okra with Salt have 2.9 times more Vitamin B1, 2.9 times more Vitamin B3, 11.5 times more Vitamin B5 and 1.5 times more Vitamin B6 than Cooked Frozen Mustard Greens with Salt.
• While 500 kcal of Boiled Frozen Mustard Greens, drained with Salt contain 29.3 times more Vitamin A, 1.8 times more Vitamin B9, 5.8 times more Vitamin E and 9.7 times more Vitamin K than Boiled and Drained Okra with Salt.
• Both Boiled Okra with Salt and Cooked Frozen Mustard Greens with Salt provide similar amounts of Vitamin B2 and Vitamin C per 500 calories.
• 500 calories of Cooked Frozen Mustard Greens with Salt have insufficient amounts of Vitamin B5
• Both Boiled and Drained Okra with Salt as well as Boiled Frozen Mustard Greens, drained with Salt have insufficient amounts of Vitamin B12 and Vitamin D in 500 calories.

Comparing minerals per 500 calories for Boiled Okra with Salt vs Cooked Frozen Mustard Greens with Salt:

• 500 calories of Boiled Okra with Salt have 1.3 times more Copper, 2.4 times more Magnesium and 1.9 times more Zinc than Cooked Frozen Mustard Greens with Salt.
• While 500 kcal of Boiled Frozen Mustard Greens, drained with Salt contain 1.5 times more Calcium, 4.6 times more Iron, 1.7 times more Selenium and 1.3 times more Sodium than Boiled and Drained Okra with Salt.
• Both Boiled Okra with Salt and Cooked Frozen Mustard Greens with Salt contain similar levels of Manganese, Phosphorus, Potassium and Water per 500 calories.

Comparison of macro-nutrients per 500 calories:

• 500 calories of Boiled Okra with Salt have 1.3 times more Carbohydrate and 6.5 times more Sugars than Cooked Frozen Mustard Greens with Salt.
• While 500 kcal of Boiled Frozen Mustard Greens, drained with Salt contain 25.5 times more Omega 3, 1.3 times more Fiber and 1.4 times more Protein than Boiled and Drained Okra with Salt.
• Both Boiled Okra with Salt and Cooked Frozen Mustard Greens with Salt offer comparable quantities of Energy per 500 calories.
• 500 calories of Boiled Okra with Salt provide inadequate amounts of Omega 3
• Both Boiled and Drained Okra with Salt as well as Boiled Frozen Mustard Greens, drained with Salt provide inadequate amounts of Omega 6 in 500 calories.