Comparing Nutrients in 500 calories Okra VS Frozen Okra

Weight per 500 calories

• Okra: 1515g
• Frozen Okra: 1667g

Both foods have similar energy densities which is low in comparison to other foods.

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

Macros Ratio

	Protein	Fat	Carbs
Okra	20%	4%	76%
Frozen Okra	19%	6%	75%

Macro Nutrients

	Okra	Frozen Okra	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	2.97% 2.88g	4.3% 4.17g	97g per day for Men 19-50 years
Saturated Fat	1.23% 0.39g	3.4% 1.1g	32g per day for Men 19-50 years
Omega 3	0.95% 0.015g	1.04% 0.017g	1.6g per day for Men 19-50 years
Omega 6	2.3% 0.39g	6.37% 1.1g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	87% 113g	85% 111g	130g per day for Men 19-50 years
Sugars	31% 22.4g	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	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	96% 36.7g	38g per day for Men 19-50 years
Protein	52.2% 29.2g	50.3% 28g	56g per day for Men 19-50 years

Vitamins

	Okra	Frozen Okra	Recommended Dietary Allowance
Vitamin A	60.6% 545μg	33.3% 300μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	253% 3.03mg	124% 1.5mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	70% 0.91mg	135% 1.75mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	95% 15mg	73.8% 12mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	74.2% 3.7mg	72% 3.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	251% 3.26mg	54% 0.7mg	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	617% 2467μg	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	230% 207mg	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	36.7% 5.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	395% 474μg	686% 823μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Okra	Frozen Okra	Recommended Dietary Allowance
Calcium	124% 1242mg	135% 1350mg	1000mg per day for Men 19-50 years
Copper	184% 1.65mg	154% 1.4mg	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	119% 9.5mg	8mg per day for Men 19-50 years
Magnesium	206% 864mg	171% 717mg	420mg per day for Men 19-50 years
Manganese	519% 12mg	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	132% 924mg	100% 700mg	700mg per day for Men 19-50 years
Potassium	133% 4530mg	103% 3517mg	3400mg per day for Men 19-50 years
Selenium	19.3% 10.6μg	18% 10μg	55μg per day for Men 19-50 years
Sodium	7.07% 106mg	3.33% 50mg	1500mg per day for Men 19-50 years
Zinc	80% 8.8mg	80.3% 8.83mg	11mg per day for Men 19-50 years
Water	36.7% 1357g	41% 1514g	3700g per day for Men 19-50 years

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

• Raw Okra has 1.8 times more Vitamin A, 2 times more Vitamin B1, 1.3 times more Vitamin B3, 4.7 times more Vitamin B6 and 1.7 times more Vitamin C than Frozen Okra, Unprepared.
• While Frozen Okra, Unprepared contains 1.9 times more Vitamin B2, 2.7 times more Vitamin B9, 1.3 times more Vitamin E and 1.7 times more Vitamin K than Raw Okra.
• Both Raw Okra and Frozen Okra, Unprepared have similar amounts of Vitamin B5 per 500 kcal.
• Both Raw Okra as well as Frozen Okra, Unprepared have insufficient amounts of Vitamin B12 and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Okra vs Frozen Okra:

• Raw Okra has 1.2 times more Magnesium, 1.3 times more Phosphorus, 1.3 times more Potassium and 2.1 times more Sodium than Frozen Okra, Unprepared.
• Both Raw Okra and Frozen Okra, Unprepared have similar amounts of Calcium, Copper, Iron, Manganese, Selenium, Zinc and Water per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Raw Okra has 1.3 times more Fiber than Frozen Okra, Unprepared.
• While Frozen Okra, Unprepared contains 2.8 times more Omega 6 and 2.2 times more Sugars than Raw Okra.
• Both Raw Okra and Frozen Okra, Unprepared have similar amounts of Energy, Carbohydrate and Protein per 500 kcal.
• Both Raw Okra as well as Frozen Okra, Unprepared have insufficient amounts of Fat, Omega 3, Cholesterol, Glucose and Sucrose in 500 kcal.