Comparing Nutrients in 5 ounces Blanched Almonds VS Cooked Frozen Okra with Salt

Macros Ratio

	Protein	Fat	Carbs
Blanched Almonds	14%	75%	11%
Cooked Frozen Okra with Salt	19%	6%	75%

Macro Nutrients

	Blanched Almonds	Cooked Frozen Okra with Salt	Recommended Dietary Allowance
Energy	29% 836kcal	1.4% 41kcal	2900kcal per day for Men 19-50 years
Fat	76.7% 74.4g	0.35% 0.34g	97g per day for Men 19-50 years
Saturated Fat	17.5% 5.6g	0.28% 0.089g	32g per day for Men 19-50 years
Omega 3	0.35% 0.006g	0.089% 0.001g	1.6g per day for Men 19-50 years
Omega 6	103% 17.5g	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	20.4% 26.5g	7% 9.1g	130g per day for Men 19-50 years
Sugars	9.05% 6.56g	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	0% 0g	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	% 0.043g	NA	g per day for Men 19-50 years
Sucrose	% 6.32g	NA	g per day for Men 19-50 years
Fiber	37% 14g	7.83% 2.98g	38g per day for Men 19-50 years
Protein	54% 30.3g	4.13% 2.3g	56g per day for Men 19-50 years

Vitamins

	Blanched Almonds	Cooked Frozen Okra with Salt	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	22.6% 0.27mg	8.62% 0.1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	77.5% 1mg	10.5% 0.14mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	31% 4.96mg	5.46% 0.87mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.9% 0.45mg	5.93% 0.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	12.5% 0.16mg	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	17.4% 69.5μg	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	0% 0mg	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	224% 33.7mg	3.02% 0.45mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	56.5% 67.8μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Blanched Almonds	Cooked Frozen Okra with Salt	Recommended Dietary Allowance
Calcium	33.5% 335mg	10.5% 105mg	1000mg per day for Men 19-50 years
Copper	162% 1.46mg	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	58% 4.65mg	9.2% 0.74mg	8mg per day for Men 19-50 years
Magnesium	90% 380mg	13.5% 56.7mg	420mg per day for Men 19-50 years
Manganese	113% 2.6mg	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	97% 682mg	7.5% 52.4mg	700mg per day for Men 19-50 years
Potassium	27.5% 934mg	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	1.8% 27mg	22.6% 339mg	1500mg per day for Men 19-50 years
Zinc	38.3% 4.2mg	6.3% 0.69mg	11mg per day for Men 19-50 years
Water	0.17% 6.4g	3.5% 129g	3700g per day for Men 19-50 years

Nutrient Comparison: Blanched Almonds VS Cooked Frozen Okra with Salt per 5 oz

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

Lets compare vitamin content per 5 ounces of Blanched Almonds vs Cooked Frozen Okra with Salt:

• 5 ounces of Blanched Almonds have 2.6 times more Vitamin B1, 7.4 times more Vitamin B2, 5.7 times more Vitamin B3, 1.5 times more Vitamin B5, 3.1 times more Vitamin B6 and 74.2 times more Vitamin E than Cooked Frozen Okra with Salt.
• While 5 oz of Boiled Frozen Okra, drained with Salt contain 2 times more Vitamin B9, more Vitamin C and more Vitamin K than Blanched Almonds.
• 5 ounces of Blanched Almonds have insufficient amounts of Vitamin C and Vitamin K
• Both Blanched Almonds as well as Boiled Frozen Okra, drained with Salt have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Blanched Almonds vs Cooked Frozen Okra with Salt:

• 5 ounces of Blanched Almonds have 3.2 times more Calcium, 13.5 times more Copper, 6.3 times more Iron, 6.7 times more Magnesium, 2.2 times more Manganese, 13 times more Phosphorus, 3.6 times more Potassium, 5.3 times more Selenium and 6.1 times more Zinc than Cooked Frozen Okra with Salt.
• While 5 oz of Boiled Frozen Okra, drained with Salt contain 12.6 times more Sodium and 20.2 times more Water than Blanched Almonds.
• 5 ounces of Cooked Frozen Okra with Salt lack sufficient amounts of Selenium

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Blanched Almonds have 20.3 times more Energy, 218.8 times more Fat, 62.7 times more Saturated Fat, 196.3 times more Omega 6, 2.9 times more Carbohydrate, 1.6 times more Sugars, 4.7 times more Fiber and 13.1 times more Protein than Cooked Frozen Okra with Salt.
• 5 ounces of Cooked Frozen Okra with Salt provide inadequate amounts of Energy and Omega 6
• Both Blanched Almonds as well as Boiled Frozen Okra, drained with Salt provide inadequate amounts of Omega 3 in five ounces.