Comparing Nutrients in 500 calories Okra VS Toasted Sunflower Seeds

Weight per 500 calories

• Okra: 1515g
• Toasted Sunflower Seeds: 80.8g

Toasted Sunflower Seed Kernels no Salt have 18.8 times more energy per unit of mass than Raw Okra, which is very high in comparison to other foods. Okra having low energy density.

Discover which food has more nutrients per 500 calories - Okra or Toasted Sunflower Seeds?

Macros Ratio

	Protein	Fat	Carbs
Okra	20%	4%	76%
Toasted Sunflower Seeds	10%	77%	13%

Macro Nutrients

	Okra	Toasted Sunflower Seeds	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	2.97% 2.88g	47.3% 46g	97g per day for Men 19-50 years
Saturated Fat	1.23% 0.39g	15% 4.8g	32g per day for Men 19-50 years
Omega 3	0.95% 0.015g	4% 0.064g	1.6g per day for Men 19-50 years
Omega 6	2.3% 0.39g	178% 30.2g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	87% 113g	12.8% 16.6g	130g per day for Men 19-50 years
Sugars	31% 22.4g	NA	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	24.4% 9.3g	38g per day for Men 19-50 years
Protein	52.2% 29.2g	25% 14g	56g per day for Men 19-50 years

Vitamins

	Okra	Toasted Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	60.6% 545μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	253% 3.03mg	22% 0.26mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	70% 0.91mg	17.7% 0.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	95% 15mg	21% 3.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	74.2% 3.7mg	114% 5.7mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	251% 3.26mg	50% 0.65mg	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	48% 192μg	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	1.26% 1.13mg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	395% 474μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Okra	Toasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	124% 1242mg	4.6% 46mg	1000mg per day for Men 19-50 years
Copper	184% 1.65mg	165% 1.5mg	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	68.8% 5.5mg	8mg per day for Men 19-50 years
Magnesium	206% 864mg	25% 104mg	420mg per day for Men 19-50 years
Manganese	519% 12mg	74.2% 1.7mg	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	134% 935mg	700mg per day for Men 19-50 years
Potassium	133% 4530mg	11.7% 397mg	3400mg per day for Men 19-50 years
Selenium	19.3% 10.6μg	NA	55μg per day for Men 19-50 years
Sodium	7.07% 106mg	0.16% 2.42mg	1500mg per day for Men 19-50 years
Zinc	80% 8.8mg	39% 4.3mg	11mg per day for Men 19-50 years
Water	36.7% 1357g	0.022% 0.81g	3700g per day for Men 19-50 years

Okra VS Toasted Sunflower Seeds Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Okra or Toasted Sunflower Seeds?

Lets compare vitamin content per 500 calories of Okra vs Toasted Sunflower Seeds:

• 500 calories of Okra have more Vitamin A, 11.5 times more Vitamin B1, 3.9 times more Vitamin B2, 4.5 times more Vitamin B3, 5 times more Vitamin B6, 4.7 times more Vitamin B9 and 308.2 times more Vitamin C than Toasted Sunflower Seeds.
• While 500 kcal of Toasted Sunflower Seed Kernels no Salt contain 1.5 times more Vitamin B5 than Raw Okra.
• 500 calories of Toasted Sunflower Seeds have insufficient amounts of Vitamin A and Vitamin C
• Both Raw Okra as well as Toasted Sunflower Seed Kernels no Salt have insufficient amounts of Vitamin B12 and Vitamin D in 500 calories.

Comparing minerals per 500 calories for Okra vs Toasted Sunflower Seeds:

• 500 calories of Okra have 27 times more Calcium, 1.7 times more Iron, 8.3 times more Magnesium, 7 times more Manganese, 11.4 times more Potassium, 2.1 times more Zinc and 1680.3 times more Water than Toasted Sunflower Seeds.
• Both Okra and Toasted Sunflower Seeds contain similar levels of Copper and Phosphorus per 500 calories.
• 500 calories of Toasted Sunflower Seeds lack sufficient amounts of Calcium

Comparison of macro-nutrients per 500 calories:

• 500 calories of Okra have 6.8 times more Carbohydrate, 5.2 times more Fiber and 2.1 times more Protein than Toasted Sunflower Seeds.
• While 500 kcal of Toasted Sunflower Seed Kernels no Salt contain 15.9 times more Fat, 12.2 times more Saturated Fat and 76.7 times more Omega 6 than Raw Okra.
• Both Okra and Toasted Sunflower Seeds offer comparable quantities of Energy per 500 calories.
• 500 calories of Okra provide inadequate amounts of Omega 6
• Both Raw Okra as well as Toasted Sunflower Seed Kernels no Salt provide inadequate amounts of Omega 3 in 500 calories.