Comparing Nutrients in 500 calories Okra VS Boiled Okra

Weight per 500 calories

• Okra: 1515g
• Boiled Okra: 2273g

Okra has 1.5 times more energy per 100g than Boiled Okra. It has low energy density when compared to other foods. Boiled and Drained Okra having very low energy density.

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

Macros Ratio

	Protein	Fat	Carbs
Okra	20%	4%	76%
Boiled Okra	27%	7%	66%

Macro Nutrients

	Okra	Boiled Okra	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	2.97% 2.88g	4.92% 4.77g	97g per day for Men 19-50 years
Saturated Fat	1.23% 0.39g	3.2% 1.02g	32g per day for Men 19-50 years
Omega 3	0.95% 0.015g	1.42% 0.023g	1.6g per day for Men 19-50 years
Omega 6	2.3% 0.39g	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	87% 113g	79% 103g	130g per day for Men 19-50 years
Sugars	31% 22.4g	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	12% 8.64g	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	% 4.85g	NA	g per day for Men 19-50 years
Sucrose	% 9.1g	NA	g per day for Men 19-50 years
Fiber	128% 48.5g	150% 57g	38g per day for Men 19-50 years
Protein	52.2% 29.2g	76% 42.5g	56g per day for Men 19-50 years

Vitamins

	Okra	Boiled Okra	Recommended Dietary Allowance
Vitamin A	60.6% 545μg	35.4% 318μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	253% 3.03mg	250% 3mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	70% 0.91mg	96% 1.25mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	95% 15mg	124% 19.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	74.2% 3.7mg	97% 4.84mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	251% 3.26mg	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	227% 909μg	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	387% 348mg	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	27.3% 4.1mg	41% 6.14mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	395% 474μg	758% 909μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Okra	Boiled Okra	Recommended Dietary Allowance
Calcium	124% 1242mg	175% 1750mg	1000mg per day for Men 19-50 years
Copper	184% 1.65mg	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	117% 9.4mg	79.5% 6.36mg	8mg per day for Men 19-50 years
Magnesium	206% 864mg	195% 818mg	420mg per day for Men 19-50 years
Manganese	519% 12mg	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	132% 924mg	104% 727mg	700mg per day for Men 19-50 years
Potassium	133% 4530mg	90% 3068mg	3400mg per day for Men 19-50 years
Selenium	19.3% 10.6μg	16.5% 9.1μg	55μg per day for Men 19-50 years
Sodium	7.07% 106mg	9.1% 136mg	1500mg per day for Men 19-50 years
Zinc	80% 8.8mg	89% 9.77mg	11mg per day for Men 19-50 years
Water	36.7% 1357g	57% 2104g	3700g per day for Men 19-50 years

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

• Raw Okra has 1.7 times more Vitamin A than Boiled and Drained Okra.
• While Boiled and Drained Okra contains 1.4 times more Vitamin B2, 1.3 times more Vitamin B3, 1.3 times more Vitamin B5, 1.3 times more Vitamin B6, 1.5 times more Vitamin E and 1.9 times more Vitamin K than Raw Okra.
• Both Raw Okra and Boiled and Drained Okra have similar amounts of Vitamin B1, Vitamin B9 and Vitamin C per 500 kcal.
• Both Raw Okra as well as Boiled and Drained Okra have insufficient amounts of Vitamin B12 and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Okra vs Boiled Okra:

• Raw Okra has 1.5 times more Iron, 1.8 times more Manganese, 1.3 times more Phosphorus and 1.5 times more Potassium than Boiled and Drained Okra.
• While Boiled and Drained Okra contains 1.4 times more Calcium, 1.3 times more Sodium and 1.6 times more Water than Raw Okra.
• Both Raw Okra and Boiled and Drained Okra have similar amounts of Copper, Magnesium, Selenium and Zinc per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Boiled and Drained Okra contains 2.6 times more Omega 6, 2.4 times more Sugars and 1.5 times more Protein than Raw Okra.
• Both Raw Okra and Boiled and Drained Okra have similar amounts of Energy, Carbohydrate and Fiber per 500 kcal.
• Both Raw Okra as well as Boiled and Drained Okra have insufficient amounts of Fat, Omega 3, Cholesterol, Glucose and Sucrose in 500 kcal.