Comparing Nutrients in 5 ounces Frozen Carrots VS Okra

Macros Ratio

	Protein	Fat	Carbs
Frozen Carrots	8%	11%	81%
Okra	20%	4%	76%

Macro Nutrients

	Frozen Carrots	Okra	Recommended Dietary Allowance
Energy	1.76% 51kcal	1.6% 46.8kcal	2900kcal per day for Men 19-50 years
Fat	0.67% 0.65g	0.28% 0.27g	97g per day for Men 19-50 years
Saturated Fat	0.21% 0.067g	0.12% 0.037g	32g per day for Men 19-50 years
Omega 3	1.5% 0.024g	0.089% 0.001g	1.6g per day for Men 19-50 years
Omega 6	2.06% 0.35g	0.22% 0.037g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	8.6% 11g	8.12% 10.6g	130g per day for Men 19-50 years
Sugars	9.3% 6.75g	2.9% 2.1g	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	0.61% 0.44g	1.1% 0.81g	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	% 0.57g	% 0.45g	g per day for Men 19-50 years
Sucrose	% 5.74g	% 0.85g	g per day for Men 19-50 years
Fiber	12.3% 4.68g	12% 4.54g	38g per day for Men 19-50 years
Protein	1.97% 1.1g	4.9% 2.74g	56g per day for Men 19-50 years

Vitamins

	Frozen Carrots	Okra	Recommended Dietary Allowance
Vitamin A	112% 1006μg	5.67% 51μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	5.2% 0.062mg	23.6% 0.28mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.03% 0.052mg	6.54% 0.085mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.1% 0.66mg	8.86% 1.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.3% 0.27mg	6.95% 0.35mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	10.4% 0.13mg	23.4% 0.3mg	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	3.54% 14μg	21.3% 85μg	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	3.94% 3.54mg	36.2% 32.6mg	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	5.4% 0.81mg	2.55% 0.38mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	20.8% 25μg	37% 44.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Carrots	Okra	Recommended Dietary Allowance
Calcium	5.1% 51mg	11.6% 116mg	1000mg per day for Men 19-50 years
Copper	11.7% 0.1mg	17% 0.15mg	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	7.8% 0.62mg	11% 0.88mg	8mg per day for Men 19-50 years
Magnesium	4.05% 17mg	19.2% 80.8mg	420mg per day for Men 19-50 years
Manganese	10.5% 0.24mg	48.6% 1.1mg	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	6.7% 46.8mg	12.4% 86.5mg	700mg per day for Men 19-50 years
Potassium	9.8% 333mg	12.5% 424mg	3400mg per day for Men 19-50 years
Selenium	1.8% 0.99μg	1.8% 0.99μg	55μg per day for Men 19-50 years
Sodium	6.43% 96mg	0.66% 9.92mg	1500mg per day for Men 19-50 years
Zinc	4.25% 0.47mg	7.47% 0.82mg	11mg per day for Men 19-50 years
Water	3.45% 128g	3.43% 127g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Carrots VS Okra per 5 oz

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

Lets compare vitamin content per 5 ounces of Frozen Carrots vs Okra:

• 5 ounces of Frozen Carrots have 19.7 times more Vitamin A and 2.1 times more Vitamin E than Okra.
• While 5 oz of Raw Okra contain 4.5 times more Vitamin B1, 1.6 times more Vitamin B2, 2.2 times more Vitamin B3, 1.3 times more Vitamin B5, 2.3 times more Vitamin B6, 6 times more Vitamin B9, 9.2 times more Vitamin C and 1.8 times more Vitamin K than Frozen Carrots, Unprepared.
• 5 ounces of Okra have insufficient amounts of Vitamin E
• Both Frozen Carrots, Unprepared as well as Raw Okra have insufficient amounts of Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Frozen Carrots vs Okra:

• 5 ounces of Frozen Carrots have 9.7 times more Sodium than Okra.
• While 5 oz of Raw Okra contain 2.3 times more Calcium, 1.5 times more Copper, 1.4 times more Iron, 4.8 times more Magnesium, 4.6 times more Manganese, 1.8 times more Phosphorus, 1.3 times more Potassium and 1.8 times more Zinc than Frozen Carrots, Unprepared.
• Both Frozen Carrots and Okra contain similar levels of Water per five ounces.
• Both Frozen Carrots, Unprepared as well as Raw Okra lack sufficient amounts of Selenium in five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Frozen Carrots have 3.2 times more Sugars than Okra.
• While 5 oz of Raw Okra contain 2.5 times more Protein than Frozen Carrots, Unprepared.
• Both Frozen Carrots and Okra offer comparable quantities of Carbohydrate and Fiber per five ounces.
• 5 ounces of Frozen Carrots provide inadequate amounts of Protein
• Both Frozen Carrots, Unprepared as well as Raw Okra provide inadequate amounts of Energy, Omega 3 and Omega 6 in five ounces.