Comparing Nutrients in 500 calories Cooked Frozen Okra VS Boiled Okra

Weight per 500 calories

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

Cooked Frozen Okra has 1.3 times more energy per 100g than Boiled Okra. It has very low energy density when compared to other foods. Boiled and Drained Okra having very low energy density.

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

Macros Ratio

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

Macro Nutrients

	Cooked Frozen Okra	Boiled Okra	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	4.27% 4.14g	4.92% 4.77g	97g per day for Men 19-50 years
Saturated Fat	3.4% 1.1g	3.2% 1.02g	32g per day for Men 19-50 years
Omega 3	1.08% 0.017g	1.42% 0.023g	1.6g per day for Men 19-50 years
Omega 6	6.4% 1.1g	6% 1.02g	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	75.2% 54.5g	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	95% 36.2g	150% 57g	38g per day for Men 19-50 years
Protein	50% 28g	76% 42.5g	56g per day for Men 19-50 years

Vitamins

	Cooked Frozen Okra	Boiled Okra	Recommended Dietary Allowance
Vitamin A	28.7% 259μg	35.4% 318μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	105% 1.26mg	250% 3mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	127% 1.66mg	96% 1.25mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	66.4% 10.6mg	124% 19.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	72% 3.6mg	97% 4.84mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	49% 0.64mg	327% 4.25mg	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	261% 1045μg	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	412% 370mg	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	41% 6.14mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	687% 824μg	758% 909μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Frozen Okra	Boiled Okra	Recommended Dietary Allowance
Calcium	128% 1276mg	175% 1750mg	1000mg per day for Men 19-50 years
Copper	146% 1.3mg	215% 1.93mg	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	112% 8.97mg	79.5% 6.36mg	8mg per day for Men 19-50 years
Magnesium	164% 690mg	195% 818mg	420mg per day for Men 19-50 years
Manganese	633% 14.6mg	291% 6.7mg	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	104% 727mg	700mg per day for Men 19-50 years
Potassium	93% 3172mg	90% 3068mg	3400mg per day for Men 19-50 years
Selenium	19% 10.3μg	16.5% 9.1μg	55μg per day for Men 19-50 years
Sodium	3.45% 51.7mg	9.1% 136mg	1500mg per day for Men 19-50 years
Zinc	77% 8.45mg	89% 9.77mg	11mg per day for Men 19-50 years
Water	42.5% 1571g	57% 2104g	3700g per day for Men 19-50 years

Cooked Frozen Okra VS Boiled Okra Nutrients Per 500 Kcal

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

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

• 500 calories of Cooked Frozen Okra have 1.3 times more Vitamin B2 and 1.6 times more Vitamin B9 than Boiled Okra.
• While 500 kcal of Boiled and Drained Okra contain 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.
• Both Cooked Frozen Okra and Boiled Okra provide similar amounts of Vitamin A, Vitamin E and Vitamin K per 500 calories.
• Both Boiled and Drained Frozen Okra as well as Boiled and Drained Okra have insufficient amounts of Vitamin B12 and Vitamin D in 500 calories.

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

• 500 calories of Cooked Frozen Okra have 1.4 times more Iron and 2.2 times more Manganese than Boiled Okra.
• While 500 kcal of Boiled and Drained Okra contain 1.4 times more Calcium, 1.5 times more Copper and 1.3 times more Water than Boiled and Drained Frozen Okra.
• Both Cooked Frozen Okra and Boiled Okra contain similar levels of Magnesium, Phosphorus, Potassium, Selenium and Zinc per 500 calories.

Comparison of macro-nutrients per 500 calories:

• 500 kcal of Boiled and Drained Okra contain 1.6 times more Fiber and 1.5 times more Protein than Boiled and Drained Frozen Okra.
• Both Cooked Frozen Okra and Boiled Okra offer comparable quantities of Energy, Carbohydrate and Sugars per 500 calories.
• Both Boiled and Drained Frozen Okra as well as Boiled and Drained Okra provide inadequate amounts of Omega 3 and Omega 6 in 500 calories.