Comparing Nutrients in 500 calories Boiled Okra VS Cooked Frozen Okra

Weight per 500 calories

• Boiled Okra: 2273g
• Cooked Frozen Okra: 1724g

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

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

Macros Ratio

	Protein	Fat	Carbs
Boiled Okra	27%	7%	66%
Cooked Frozen Okra	19%	6%	75%

Macro Nutrients

	Boiled Okra	Cooked Frozen Okra	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	4.92% 4.77g	4.27% 4.14g	97g per day for Men 19-50 years
Saturated Fat	3.2% 1.02g	3.4% 1.1g	32g per day for Men 19-50 years
Omega 3	1.42% 0.023g	1.08% 0.017g	1.6g per day for Men 19-50 years
Omega 6	6% 1.02g	6.4% 1.1g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	79% 103g	85% 111g	130g per day for Men 19-50 years
Sugars	75.2% 54.5g	68.3% 49.5g	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	95% 36.2g	38g per day for Men 19-50 years
Protein	76% 42.5g	50% 28g	56g per day for Men 19-50 years

Vitamins

	Boiled Okra	Cooked Frozen Okra	Recommended Dietary Allowance
Vitamin A	35.4% 318μg	28.7% 259μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	250% 3mg	105% 1.26mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	96% 1.25mg	127% 1.66mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	124% 19.8mg	66.4% 10.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	97% 4.84mg	72% 3.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	327% 4.25mg	49% 0.64mg	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	431% 1724μg	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	184% 166mg	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	36.8% 5.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	758% 909μg	687% 824μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Okra	Cooked Frozen Okra	Recommended Dietary Allowance
Calcium	175% 1750mg	128% 1276mg	1000mg per day for Men 19-50 years
Copper	215% 1.93mg	146% 1.3mg	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	112% 8.97mg	8mg per day for Men 19-50 years
Magnesium	195% 818mg	164% 690mg	420mg per day for Men 19-50 years
Manganese	291% 6.7mg	633% 14.6mg	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	91% 638mg	700mg per day for Men 19-50 years
Potassium	90% 3068mg	93% 3172mg	3400mg per day for Men 19-50 years
Selenium	16.5% 9.1μg	19% 10.3μg	55μg per day for Men 19-50 years
Sodium	9.1% 136mg	3.45% 51.7mg	1500mg per day for Men 19-50 years
Zinc	89% 9.77mg	77% 8.45mg	11mg per day for Men 19-50 years
Water	57% 2104g	42.5% 1571g	3700g per day for Men 19-50 years

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

• Boiled and Drained Okra has 1.2 times more Vitamin A, 2.4 times more Vitamin B1, 1.9 times more Vitamin B3, 1.3 times more Vitamin B5, 6.7 times more Vitamin B6 and 2.2 times more Vitamin C than Boiled and Drained Frozen Okra.
• While Boiled and Drained Frozen Okra contains 1.3 times more Vitamin B2 and 1.6 times more Vitamin B9 than Boiled and Drained Okra.
• Both Boiled and Drained Okra and Boiled and Drained Frozen Okra have similar amounts of Vitamin E and Vitamin K per 500 kcal.
• Both Boiled and Drained Okra as well as Boiled and Drained Frozen Okra have insufficient amounts of Vitamin B12 and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Boiled Okra vs Cooked Frozen Okra:

• Boiled and Drained Okra has 1.4 times more Calcium, 1.5 times more Copper, 2.6 times more Sodium and 1.3 times more Water than Boiled and Drained Frozen Okra.
• While Boiled and Drained Frozen Okra contains 1.4 times more Iron and 2.2 times more Manganese than Boiled and Drained Okra.
• Both Boiled and Drained Okra and Boiled and Drained Frozen Okra have similar amounts of Magnesium, Phosphorus, Potassium, Selenium and Zinc per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Boiled and Drained Okra has 1.6 times more Fiber and 1.5 times more Protein than Boiled and Drained Frozen Okra.
• Both Boiled and Drained Okra and Boiled and Drained Frozen Okra have similar amounts of Energy, Omega 6, Carbohydrate and Sugars per 500 kcal.
• Both Boiled and Drained Okra as well as Boiled and Drained Frozen Okra have insufficient amounts of Fat, Omega 3, Cholesterol, Glucose and Sucrose in 500 kcal.