Comparing Nutrients in 5 ounces California Red Kidney Beans VS Cooked Frozen Okra

Macros Ratio

	Protein	Fat	Carbs
California Red Kidney Beans	29%	1%	70%
Cooked Frozen Okra	19%	6%	75%

Macro Nutrients

	California Red Kidney Beans	Cooked Frozen Okra	Recommended Dietary Allowance
Energy	16% 468kcal	1.4% 41kcal	2900kcal per day for Men 19-50 years
Fat	0.37% 0.35g	0.35% 0.34g	97g per day for Men 19-50 years
Saturated Fat	0.16% 0.051g	0.28% 0.089g	32g per day for Men 19-50 years
Omega 3	7.44% 0.12g	0.089% 0.001g	1.6g per day for Men 19-50 years
Omega 6	0.45% 0.077g	0.53% 0.089g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	65.2% 84.8g	7% 9.1g	130g per day for Men 19-50 years
Sugars	NA	5.6% 4.07g	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	93% 35.3g	7.83% 2.98g	38g per day for Men 19-50 years
Protein	61.7% 34.5g	4.13% 2.3g	56g per day for Men 19-50 years

Vitamins

	California Red Kidney Beans	Cooked Frozen Okra	Recommended Dietary Allowance
Vitamin A	0% 0μg	2.36% 21.3μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	62.5% 0.75mg	8.62% 0.1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	24% 0.31mg	10.5% 0.14mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	18.2% 2.9mg	5.46% 0.87mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	22% 1.1mg	5.93% 0.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	43.3% 0.56mg	4.03% 0.052mg	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	140% 558μg	35.4% 142μg	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	7.1% 6.38mg	15% 13.6mg	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	3.02% 0.45mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	56.5% 67.8μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	California Red Kidney Beans	Cooked Frozen Okra	Recommended Dietary Allowance
Calcium	27.6% 276mg	10.5% 105mg	1000mg per day for Men 19-50 years
Copper	173% 1.56mg	12% 0.11mg	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	166% 13.3mg	9.2% 0.74mg	8mg per day for Men 19-50 years
Magnesium	54% 227mg	13.5% 56.7mg	420mg per day for Men 19-50 years
Manganese	61.6% 1.4mg	52% 1.2mg	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	82% 574mg	7.5% 52.4mg	700mg per day for Men 19-50 years
Potassium	62% 2112mg	7.67% 261mg	3400mg per day for Men 19-50 years
Selenium	8.25% 4.54μg	1.55% 0.85μg	55μg per day for Men 19-50 years
Sodium	1.04% 15.6mg	0.28% 4.25mg	1500mg per day for Men 19-50 years
Zinc	33% 3.6mg	6.3% 0.69mg	11mg per day for Men 19-50 years
Water	0.45% 16.7g	3.5% 129g	3700g per day for Men 19-50 years

Nutrient Comparison: California Red Kidney Beans VS Cooked Frozen Okra per 5 oz

Compare the macro and micronutrient content in 5 oz of California Red Kidney Beans versus 5 oz of Cooked Frozen Okra to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of California Red Kidney Beans vs Cooked Frozen Okra:

• 5 ounces of California Red Kidney Beans have 7.2 times more Vitamin B1, 2.3 times more Vitamin B2, 3.3 times more Vitamin B3, 3.7 times more Vitamin B5, 10.7 times more Vitamin B6 and 3.9 times more Vitamin B9 than Cooked Frozen Okra.
• While 5 oz of Boiled and Drained Frozen Okra contain 2.1 times more Vitamin C than Raw California Red Kidney Beans.
• Both Raw California Red Kidney Beans as well as Boiled and Drained Frozen Okra have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for California Red Kidney Beans vs Cooked Frozen Okra:

• 5 ounces of California Red Kidney Beans have 2.6 times more Calcium, 14.5 times more Copper, 18 times more Iron, 4 times more Magnesium, 10.9 times more Phosphorus, 8.1 times more Potassium, 5.3 times more Selenium and 5.2 times more Zinc than Cooked Frozen Okra.
• While 5 oz of Boiled and Drained Frozen Okra contain 7.8 times more Water than Raw California Red Kidney Beans.
• Both California Red Kidney Beans and Cooked Frozen Okra contain similar levels of Manganese per five ounces.
• 5 ounces of Cooked Frozen Okra lack sufficient amounts of Selenium

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of California Red Kidney Beans have 11.4 times more Energy, 84 times more Omega 3, 9.3 times more Carbohydrate, 11.9 times more Fiber and 15 times more Protein than Cooked Frozen Okra.
• 5 ounces of Cooked Frozen Okra provide inadequate amounts of Energy and Omega 3
• Both Raw California Red Kidney Beans as well as Boiled and Drained Frozen Okra provide inadequate amounts of Omega 6 in five ounces.