Comparing Nutrients in 500 calories Okra VS Frozen Chopped Broccoli

Weight per 500 calories

• Okra: 1515g
• Frozen Chopped Broccoli: 1923g

Okra has 1.3 times more energy per 100g than Frozen Chopped Broccoli. It has low energy density when compared to other foods. Frozen Chopped Broccoli, Unprepared having very low energy density.

Discover which food has more nutrients per 500 calories - Okra or Frozen Chopped Broccoli?

Macros Ratio

	Protein	Fat	Carbs
Okra	20%	4%	76%
Frozen Chopped Broccoli	34%	8%	58%

Macro Nutrients

	Okra	Frozen Chopped Broccoli	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	2.97% 2.88g	5.75% 5.58g	97g per day for Men 19-50 years
Saturated Fat	1.23% 0.39g	2.64% 0.85g	32g per day for Men 19-50 years
Omega 3	0.95% 0.015g	126% 2g	1.6g per day for Men 19-50 years
Omega 6	2.3% 0.39g	3.5% 0.6g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	87% 113g	70.7% 92g	130g per day for Men 19-50 years
Sugars	31% 22.4g	36% 26g	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	12% 8.64g	22% 16g	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	% 4.85g	% 14.4g	g per day for Men 19-50 years
Sucrose	% 9.1g	NA	g per day for Men 19-50 years
Fiber	128% 48.5g	152% 57.7g	38g per day for Men 19-50 years
Protein	52.2% 29.2g	96% 54g	56g per day for Men 19-50 years

Vitamins

	Okra	Frozen Chopped Broccoli	Recommended Dietary Allowance
Vitamin A	60.6% 545μg	111% 1000μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	253% 3.03mg	85% 1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	70% 0.91mg	142% 1.85mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	95% 15mg	56.5% 9.04mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	74.2% 3.7mg	107% 5.37mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	251% 3.26mg	192% 2.5mg	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	227% 909μg	322% 1288μg	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	387% 348mg	1205% 1085mg	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	27.3% 4.1mg	156% 23.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	395% 474μg	1300% 1560μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Okra	Frozen Chopped Broccoli	Recommended Dietary Allowance
Calcium	124% 1242mg	108% 1077mg	1000mg per day for Men 19-50 years
Copper	184% 1.65mg	81% 0.73mg	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	117% 9.4mg	195% 15.6mg	8mg per day for Men 19-50 years
Magnesium	206% 864mg	82.4% 346mg	420mg per day for Men 19-50 years
Manganese	519% 12mg	246% 5.65mg	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	132% 924mg	137% 962mg	700mg per day for Men 19-50 years
Potassium	133% 4530mg	120% 4077mg	3400mg per day for Men 19-50 years
Selenium	19.3% 10.6μg	98% 54μg	55μg per day for Men 19-50 years
Sodium	7.07% 106mg	30.8% 462mg	1500mg per day for Men 19-50 years
Zinc	80% 8.8mg	84% 9.23mg	11mg per day for Men 19-50 years
Water	36.7% 1357g	47.5% 1759g	3700g per day for Men 19-50 years

Okra VS Frozen Chopped Broccoli Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Okra or Frozen Chopped Broccoli?

Lets compare vitamin content per 500 calories of Okra vs Frozen Chopped Broccoli:

• 500 calories of Okra have 3 times more Vitamin B1, 1.7 times more Vitamin B3 and 1.3 times more Vitamin B6 than Frozen Chopped Broccoli.
• While 500 kcal of Frozen Chopped Broccoli, Unprepared contain 1.8 times more Vitamin A, 2 times more Vitamin B2, 1.4 times more Vitamin B5, 1.4 times more Vitamin B9, 3.1 times more Vitamin C, 5.7 times more Vitamin E and 3.3 times more Vitamin K than Raw Okra.
• Both Raw Okra as well as Frozen Chopped Broccoli, Unprepared have insufficient amounts of Vitamin B12 and Vitamin D in 500 calories.

Comparing minerals per 500 calories for Okra vs Frozen Chopped Broccoli:

• 500 calories of Okra have 2.3 times more Copper, 2.5 times more Magnesium and 2.1 times more Manganese than Frozen Chopped Broccoli.
• While 500 kcal of Frozen Chopped Broccoli, Unprepared contain 1.7 times more Iron, 5.1 times more Selenium, 4.4 times more Sodium and 1.3 times more Water than Raw Okra.
• Both Okra and Frozen Chopped Broccoli contain similar levels of Calcium, Phosphorus, Potassium and Zinc per 500 calories.

Comparison of macro-nutrients per 500 calories:

• 500 calories of Okra have 1.2 times more Carbohydrate than Frozen Chopped Broccoli.
• While 500 kcal of Frozen Chopped Broccoli, Unprepared contain 133.3 times more Omega 3, 1.8 times more Fructose and 1.8 times more Protein than Raw Okra.
• Both Okra and Frozen Chopped Broccoli offer comparable quantities of Energy, Sugars and Fiber per 500 calories.
• 500 calories of Okra provide inadequate amounts of Omega 3
• Both Raw Okra as well as Frozen Chopped Broccoli, Unprepared provide inadequate amounts of Omega 6 in 500 calories.