Comparing Nutrients in 500 calories Tomatoes in Juice with Salt VS Cooked Frozen Okra

Weight per 500 calories

• Tomatoes in Juice with Salt: 3125g
• Cooked Frozen Okra: 1724g

Boiled and Drained Frozen Okra has 1.8 times more energy per unit of mass than Canned Red Ripe Tomatoes in Tomato Juice with Salt, which is very low in comparison to other foods. Tomatoes in Juice with Salt having very low energy density.

Discover which food has more nutrients per 500 calories - Tomatoes in Juice with Salt or Cooked Frozen Okra?

Macros Ratio

	Protein	Fat	Carbs
Tomatoes in Juice with Salt	16%	12%	72%
Cooked Frozen Okra	19%	6%	75%

Macro Nutrients

	Tomatoes in Juice with Salt	Cooked Frozen Okra	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	8.05% 7.8g	4.27% 4.14g	97g per day for Men 19-50 years
Saturated Fat	3.32% 1.06g	3.4% 1.1g	32g per day for Men 19-50 years
Omega 3	7.8% 0.13g	1.08% 0.017g	1.6g per day for Men 19-50 years
Omega 6	18% 3.03g	6.4% 1.1g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	83.4% 108g	85% 111g	130g per day for Men 19-50 years
Sugars	110% 79.7g	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	56.5% 41g	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	% 38.8g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	156% 59.4g	95% 36.2g	38g per day for Men 19-50 years
Protein	44% 24.7g	50% 28g	56g per day for Men 19-50 years

Vitamins

	Tomatoes in Juice with Salt	Cooked Frozen Okra	Recommended Dietary Allowance
Vitamin A	69.4% 625μg	28.7% 259μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	1497% 18mg	105% 1.26mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	132% 1.7mg	127% 1.66mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	139% 22.3mg	66.4% 10.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	73% 3.66mg	72% 3.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	267% 3.47mg	49% 0.64mg	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	62.5% 250μg	431% 1724μg	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	438% 394mg	184% 166mg	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	123% 18.4mg	36.8% 5.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	67.7% 81.3μg	687% 824μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tomatoes in Juice with Salt	Cooked Frozen Okra	Recommended Dietary Allowance
Calcium	103% 1031mg	128% 1276mg	1000mg per day for Men 19-50 years
Copper	181% 1.63mg	146% 1.3mg	0.9mg per day for Men 19-50 years
Fluoride	4% 159μg	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	223% 18mg	112% 8.97mg	8mg per day for Men 19-50 years
Magnesium	74.4% 313mg	164% 690mg	420mg per day for Men 19-50 years
Manganese	92% 2.13mg	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	76% 531mg	91% 638mg	700mg per day for Men 19-50 years
Potassium	176% 5969mg	93% 3172mg	3400mg per day for Men 19-50 years
Selenium	39.8% 22μg	19% 10.3μg	55μg per day for Men 19-50 years
Sodium	240% 3594mg	3.45% 51.7mg	1500mg per day for Men 19-50 years
Zinc	34% 3.75mg	77% 8.45mg	11mg per day for Men 19-50 years
Water	80% 2961g	42.5% 1571g	3700g per day for Men 19-50 years

Tomatoes In Juice With Salt VS Cooked Frozen Okra Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Tomatoes in Juice with Salt or Cooked Frozen Okra?

Lets compare vitamin content per 500 calories of Tomatoes in Juice with Salt vs Cooked Frozen Okra:

• 500 calories of Tomatoes in Juice with Salt have 2.4 times more Vitamin A, 14.3 times more Vitamin B1, 2.1 times more Vitamin B3, 5.4 times more Vitamin B6, 2.4 times more Vitamin C and 3.3 times more Vitamin E than Cooked Frozen Okra.
• While 500 kcal of Boiled and Drained Frozen Okra contain 6.9 times more Vitamin B9 and 10.1 times more Vitamin K than Canned Red Ripe Tomatoes in Tomato Juice with Salt.
• Both Tomatoes in Juice with Salt and Cooked Frozen Okra provide similar amounts of Vitamin B2 and Vitamin B5 per 500 calories.
• Both Canned Red Ripe Tomatoes in Tomato Juice with Salt as well as Boiled and Drained Frozen Okra have insufficient amounts of Vitamin B12 and Vitamin D in 500 calories.

Comparing minerals per 500 calories for Tomatoes in Juice with Salt vs Cooked Frozen Okra:

• 500 calories of Tomatoes in Juice with Salt have 1.2 times more Copper, 2 times more Iron, 1.9 times more Potassium, 2.1 times more Selenium, 69.5 times more Sodium and 1.9 times more Water than Cooked Frozen Okra.
• While 500 kcal of Boiled and Drained Frozen Okra contain 2.2 times more Magnesium, 6.8 times more Manganese and 2.3 times more Zinc than Canned Red Ripe Tomatoes in Tomato Juice with Salt.
• Both Tomatoes in Juice with Salt and Cooked Frozen Okra contain similar levels of Calcium and Phosphorus per 500 calories.

Comparison of macro-nutrients per 500 calories:

• 500 calories of Tomatoes in Juice with Salt have 2.8 times more Omega 6, 1.6 times more Sugars and 1.6 times more Fiber than Cooked Frozen Okra.
• Both Tomatoes in Juice with Salt and Cooked Frozen Okra offer comparable quantities of Energy, Carbohydrate and Protein per 500 calories.
• 500 calories of Cooked Frozen Okra provide inadequate amounts of Omega 6
• Both Canned Red Ripe Tomatoes in Tomato Juice with Salt as well as Boiled and Drained Frozen Okra provide inadequate amounts of Omega 3 in 500 calories.