Comparing Nutrients in 500 calories Potato Skin VS Frozen Okra

Weight per 500 calories

• Potato Skin: 862g
• Frozen Okra: 1667g

Potato Skin has 1.9 times more energy per 100g than Frozen Okra. It has low energy density when compared to other foods. Frozen Okra, Unprepared having low energy density.

Discover which food has more nutrients per 500 calories - Potato Skin or Frozen Okra?

Macros Ratio

	Protein	Fat	Carbs
Potato Skin	17%	1%	82%
Frozen Okra	19%	6%	75%

Macro Nutrients

	Potato Skin	Frozen Okra	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	0.89% 0.86g	4.3% 4.17g	97g per day for Men 19-50 years
Saturated Fat	0.7% 0.22g	3.4% 1.1g	32g per day for Men 19-50 years
Omega 3	5.4% 0.086g	1.04% 0.017g	1.6g per day for Men 19-50 years
Omega 6	1.62% 0.28g	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	82.5% 107g	85% 111g	130g per day for Men 19-50 years
Sugars	NA	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	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	56.7% 21.6g	96% 36.7g	38g per day for Men 19-50 years
Protein	39.6% 22g	50.3% 28g	56g per day for Men 19-50 years

Vitamins

	Potato Skin	Frozen Okra	Recommended Dietary Allowance
Vitamin A	0% 0μg	33.3% 300μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	15% 0.18mg	124% 1.5mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	25% 0.33mg	135% 1.75mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	55.7% 8.9mg	73.8% 12mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	52% 2.6mg	72% 3.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	158% 2.06mg	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	36.6% 147μg	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	109% 98mg	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	NA	36.7% 5.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	686% 823μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Potato Skin	Frozen Okra	Recommended Dietary Allowance
Calcium	26% 259mg	135% 1350mg	1000mg per day for Men 19-50 years
Copper	405% 3.65mg	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	349% 28mg	119% 9.5mg	8mg per day for Men 19-50 years
Magnesium	47.2% 198mg	171% 717mg	420mg per day for Men 19-50 years
Manganese	226% 5.2mg	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	46.8% 328mg	100% 700mg	700mg per day for Men 19-50 years
Potassium	105% 3560mg	103% 3517mg	3400mg per day for Men 19-50 years
Selenium	4.7% 2.6μg	18% 10μg	55μg per day for Men 19-50 years
Sodium	5.75% 86.2mg	3.33% 50mg	1500mg per day for Men 19-50 years
Zinc	27.4% 3mg	80.3% 8.83mg	11mg per day for Men 19-50 years
Water	19.4% 718g	41% 1514g	3700g per day for Men 19-50 years

Potato Skin VS Frozen Okra Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Potato Skin or Frozen Okra?

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

• 500 calories of Potato Skin have 2.9 times more Vitamin B6 than Frozen Okra.
• While 500 kcal of Frozen Okra, Unprepared contain more Vitamin A, 8.2 times more Vitamin B1, 5.3 times more Vitamin B2, 1.3 times more Vitamin B3, 1.4 times more Vitamin B5, 16.8 times more Vitamin B9 and 2.1 times more Vitamin C than Raw Potato Skin.
• 500 calories of Potato Skin have insufficient amounts of Vitamin A
• Both Raw Potato Skin as well as Frozen Okra, Unprepared have insufficient amounts of Vitamin B12 and Vitamin D in 500 calories.

Comparing minerals per 500 calories for Potato Skin vs Frozen Okra:

• 500 calories of Potato Skin have 2.6 times more Copper and 2.9 times more Iron than Frozen Okra.
• While 500 kcal of Frozen Okra, Unprepared contain 5.2 times more Calcium, 3.6 times more Magnesium, 2.8 times more Manganese, 2.1 times more Phosphorus, 3.9 times more Selenium, 2.9 times more Zinc and 2.1 times more Water than Raw Potato Skin.
• Both Potato Skin and Frozen Okra contain similar levels of Potassium per 500 calories.
• 500 calories of Potato Skin lack sufficient amounts of Selenium

Comparison of macro-nutrients per 500 calories:

• 500 kcal of Frozen Okra, Unprepared contain 1.7 times more Fiber and 1.3 times more Protein than Raw Potato Skin.
• Both Potato Skin and Frozen Okra offer comparable quantities of Energy and Carbohydrate per 500 calories.
• Both Raw Potato Skin as well as Frozen Okra, Unprepared provide inadequate amounts of Omega 3 and Omega 6 in 500 calories.