Comparing Nutrients in 5 ounces Carrots VS Okra

Macros Ratio

	Protein	Fat	Carbs
Carrots	8%	5%	87%
Okra	20%	4%	76%

Macro Nutrients

	Carrots	Okra	Recommended Dietary Allowance
Energy	2% 58kcal	1.6% 46.8kcal	2900kcal per day for Men 19-50 years
Fat	0.35% 0.34g	0.28% 0.27g	97g per day for Men 19-50 years
Saturated Fat	0.14% 0.045g	0.12% 0.037g	32g per day for Men 19-50 years
Omega 3	0.18% 0.003g	0.089% 0.001g	1.6g per day for Men 19-50 years
Omega 6	0.83% 0.14g	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	10.4% 13.6g	8.12% 10.6g	130g per day for Men 19-50 years
Sugars	9.27% 6.7g	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	1.08% 0.78g	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	% 0.84g	% 0.45g	g per day for Men 19-50 years
Sucrose	% 5.1g	% 0.85g	g per day for Men 19-50 years
Fiber	10.4% 3.97g	12% 4.54g	38g per day for Men 19-50 years
Protein	2.35% 1.3g	4.9% 2.74g	56g per day for Men 19-50 years

Vitamins

	Carrots	Okra	Recommended Dietary Allowance
Vitamin A	132% 1184μg	5.67% 51μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	7.8% 0.094mg	23.6% 0.28mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.32% 0.082mg	6.54% 0.085mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8.7% 1.4mg	8.86% 1.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.74% 0.39mg	6.95% 0.35mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	15% 0.2mg	23.4% 0.3mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	10.5% 3.15μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	6.73% 27μg	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	9.3% 8.36mg	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	6.24% 0.94mg	2.55% 0.38mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	15.6% 18.7μg	37% 44.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Carrots	Okra	Recommended Dietary Allowance
Calcium	4.68% 46.8mg	11.6% 116mg	1000mg per day for Men 19-50 years
Copper	7.1% 0.064mg	17% 0.15mg	0.9mg per day for Men 19-50 years
Fluoride	0.11% 4.54μg	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	5.3% 0.43mg	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	8.8% 0.2mg	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	7.1% 49.6mg	12.4% 86.5mg	700mg per day for Men 19-50 years
Potassium	13.3% 454mg	12.5% 424mg	3400mg per day for Men 19-50 years
Selenium	0.26% 0.14μg	1.8% 0.99μg	55μg per day for Men 19-50 years
Sodium	6.52% 98mg	0.66% 9.92mg	1500mg per day for Men 19-50 years
Zinc	3.1% 0.34mg	7.47% 0.82mg	11mg per day for Men 19-50 years
Water	3.4% 125g	3.43% 127g	3700g per day for Men 19-50 years

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

• Raw Carrots have 23.2 times more Vitamin A and 2.4 times more Vitamin E than Raw Okra.
• While Raw Okra contains 3 times more Vitamin B1, 1.6 times more Vitamin B6, 3.2 times more Vitamin B9, 3.9 times more Vitamin C and 2.4 times more Vitamin K than Raw Carrots.
• Both Raw Carrots and Raw Okra have similar amounts of Vitamin B2, Vitamin B3 and Vitamin B5 per 5 oz.
• Both Raw Carrots as well as Raw Okra have insufficient amounts of Vitamin B12 and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Carrots vs Okra:

• Raw Carrots have 9.9 times more Sodium than Raw Okra.
• While Raw Okra contains 2.5 times more Calcium, 2.4 times more Copper, 2.1 times more Iron, 4.8 times more Magnesium, 5.5 times more Manganese, 1.7 times more Phosphorus, 7 times more Selenium and 2.4 times more Zinc than Raw Carrots.
• Both Raw Carrots and Raw Okra have similar amounts of Potassium and Water per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Raw Carrots have 1.2 times more Energy, 1.3 times more Carbohydrate and 3.2 times more Sugars than Raw Okra.
• While Raw Okra contains 2.1 times more Protein than Raw Carrots.
• Both Raw Carrots and Raw Okra have similar amounts of Fiber per 5 oz.
• Both Raw Carrots as well as Raw Okra have insufficient amounts of Fat, Omega 3, Omega 6, Cholesterol, Fructose, Glucose and Sucrose in 5 oz.