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

Weight per 500 calories

• Cooked Frozen Okra with Salt: 1724g
• Boiled Broccoli: 1429g

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 Frozen Okra with Salt or Boiled Broccoli?

Macros Ratio

	Protein	Fat	Carbs
Cooked Frozen Okra with Salt	19%	6%	75%
Boiled Broccoli	23%	9%	68%

Macro Nutrients

	Cooked Frozen Okra with Salt	Boiled Broccoli	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	4.27% 4.14g	6.04% 5.86g	97g per day for Men 19-50 years
Saturated Fat	3.4% 1.1g	3.53% 1.13g	32g per day for Men 19-50 years
Omega 3	1.08% 0.017g	106% 1.7g	1.6g per day for Men 19-50 years
Omega 6	6.4% 1.1g	4.3% 0.73g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	85% 111g	79% 103g	130g per day for Men 19-50 years
Sugars	68.3% 49.5g	27.4% 20g	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	14.6% 10.6g	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	% 7g	g per day for Men 19-50 years
Sucrose	NA	% 1.14g	g per day for Men 19-50 years
Fiber	95% 36.2g	124% 47g	38g per day for Men 19-50 years
Protein	50% 28g	60.7% 34g	56g per day for Men 19-50 years

Vitamins

	Cooked Frozen Okra with Salt	Boiled Broccoli	Recommended Dietary Allowance
Vitamin A	28.7% 259μg	122% 1100μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	105% 1.26mg	75% 0.9mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	127% 1.66mg	135% 1.76mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	66.4% 10.6mg	49.4% 7.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	72% 3.6mg	176% 8.8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	49% 0.64mg	220% 2.86mg	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	431% 1724μg	386% 1543μg	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	184% 166mg	1030% 927mg	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	36.8% 5.5mg	138% 20.7mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	687% 824μg	1680% 2016μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Frozen Okra with Salt	Boiled Broccoli	Recommended Dietary Allowance
Calcium	128% 1276mg	57% 571mg	1000mg per day for Men 19-50 years
Copper	146% 1.3mg	97% 0.87mg	0.9mg per day for Men 19-50 years
Fluoride	NA	1.43% 57μg	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	112% 8.97mg	120% 9.57mg	8mg per day for Men 19-50 years
Magnesium	164% 690mg	71.4% 300mg	420mg per day for Men 19-50 years
Manganese	633% 14.6mg	120% 2.77mg	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	91% 638mg	137% 957mg	700mg per day for Men 19-50 years
Potassium	93% 3172mg	123% 4186mg	3400mg per day for Men 19-50 years
Selenium	19% 10.3μg	41.6% 23μg	55μg per day for Men 19-50 years
Sodium	275% 4121mg	39% 586mg	1500mg per day for Men 19-50 years
Zinc	77% 8.45mg	58.4% 6.43mg	11mg per day for Men 19-50 years
Water	42.5% 1571g	34.5% 1275g	3700g per day for Men 19-50 years

Cooked Frozen Okra With Salt VS Boiled Broccoli Nutrients Per 500 Kcal

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

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

• 500 calories of Cooked Frozen Okra with Salt have 1.4 times more Vitamin B1 and 1.3 times more Vitamin B3 than Boiled Broccoli.
• While 500 kcal of Boiled and Drained Broccoli contain 4.3 times more Vitamin A, 2.4 times more Vitamin B5, 4.5 times more Vitamin B6, 5.6 times more Vitamin C, 3.8 times more Vitamin E and 2.4 times more Vitamin K than Boiled Frozen Okra, drained with Salt.
• Both Cooked Frozen Okra with Salt and Boiled Broccoli provide similar amounts of Vitamin B2 and Vitamin B9 per 500 calories.
• Both Boiled Frozen Okra, drained with Salt as well as Boiled and Drained Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in 500 calories.

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

• 500 calories of Cooked Frozen Okra with Salt have 2.2 times more Calcium, 1.5 times more Copper, 2.3 times more Magnesium, 5.3 times more Manganese, 7 times more Sodium, 1.3 times more Zinc and 1.2 times more Water than Boiled Broccoli.
• While 500 kcal of Boiled and Drained Broccoli contain 1.5 times more Phosphorus, 1.3 times more Potassium and 2.2 times more Selenium than Boiled Frozen Okra, drained with Salt.
• Both Cooked Frozen Okra with Salt and Boiled Broccoli contain similar levels of Iron per 500 calories.

Comparison of macro-nutrients per 500 calories:

• 500 calories of Cooked Frozen Okra with Salt have 2.5 times more Sugars than Boiled Broccoli.
• While 500 kcal of Boiled and Drained Broccoli contain 98.6 times more Omega 3 and 1.3 times more Fiber than Boiled Frozen Okra, drained with Salt.
• Both Cooked Frozen Okra with Salt and Boiled Broccoli offer comparable quantities of Energy, Carbohydrate and Protein per 500 calories.
• 500 calories of Cooked Frozen Okra with Salt provide inadequate amounts of Omega 3
• Both Boiled Frozen Okra, drained with Salt as well as Boiled and Drained Broccoli provide inadequate amounts of Omega 6 in 500 calories.