Comparing Nutrients in 5 ounces Boiled Okra with Salt VS Canned Carrots with Liquids and Salt

Macros Ratio

	Protein	Fat	Carbs
Boiled Okra with Salt	27%	7%	66%
Canned Carrots with Liquids and Salt	9%	5%	86%

Macro Nutrients

	Boiled Okra with Salt	Canned Carrots with Liquids and Salt	Recommended Dietary Allowance
Energy	1.08% 31kcal	1.12% 32.6kcal	2900kcal per day for Men 19-50 years
Fat	0.31% 0.3g	0.2% 0.2g	97g per day for Men 19-50 years
Saturated Fat	0.2% 0.064g	0.11% 0.035g	32g per day for Men 19-50 years
Omega 3	0.089% 0.001g	0.71% 0.011g	1.6g per day for Men 19-50 years
Omega 6	0.38% 0.064g	0.47% 0.079g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	4.9% 6.4g	5.86% 7.6g	130g per day for Men 19-50 years
Sugars	4.7% 3.4g	4.8% 3.5g	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	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	9.33% 3.54g	6.7% 2.55g	38g per day for Men 19-50 years
Protein	4.73% 2.65g	1.47% 0.82g	56g per day for Men 19-50 years

Vitamins

	Boiled Okra with Salt	Canned Carrots with Liquids and Salt	Recommended Dietary Allowance
Vitamin A	2.2% 20μg	97% 869μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	15.6% 0.19mg	2.24% 0.027mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6% 0.078mg	2.94% 0.038mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.7% 1.23mg	3.73% 0.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.04% 0.3mg	3.94% 0.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	20.4% 0.27mg	12.2% 0.16mg	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	16.3% 65.2μg	2.83% 11.3μg	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	25.7% 23mg	3.15% 2.83mg	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	2.55% 0.38mg	6.9% 1.03mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	47.2% 56.7μg	11.6% 14μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Okra with Salt	Canned Carrots with Liquids and Salt	Recommended Dietary Allowance
Calcium	11% 109mg	4.4% 44mg	1000mg per day for Men 19-50 years
Copper	13.4% 0.12mg	16.2% 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	4.96% 0.4mg	9.2% 0.74mg	8mg per day for Men 19-50 years
Magnesium	12% 51mg	3.04% 12.8mg	420mg per day for Men 19-50 years
Manganese	18% 0.42mg	27.7% 0.64mg	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	6.48% 45.4mg	4.05% 28.3mg	700mg per day for Men 19-50 years
Potassium	5.63% 191mg	7.2% 245mg	3400mg per day for Men 19-50 years
Selenium	1.03% 0.57μg	1.03% 0.57μg	55μg per day for Men 19-50 years
Sodium	22.8% 342mg	22.7% 340mg	1500mg per day for Men 19-50 years
Zinc	5.54% 0.61mg	3.74% 0.41mg	11mg per day for Men 19-50 years
Water	3.55% 131g	3.56% 132g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Okra with Salt VS Canned Carrots with Liquids and Salt per 5 oz

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

Lets compare vitamin content per 5 ounces of Boiled Okra with Salt vs Canned Carrots with Liquids and Salt:

• 5 ounces of Boiled Okra with Salt have 6.9 times more Vitamin B1, 2 times more Vitamin B2, 2.1 times more Vitamin B3, 1.5 times more Vitamin B5, 1.7 times more Vitamin B6, 5.8 times more Vitamin B9, 8.2 times more Vitamin C and 4.1 times more Vitamin K than Canned Carrots with Liquids and Salt.
• While 5 oz of Canned Carrots Solids and Liquids with Salt contain 43.8 times more Vitamin A and 2.7 times more Vitamin E than Boiled and Drained Okra with Salt.
• 5 ounces of Boiled Okra with Salt have insufficient amounts of Vitamin A and Vitamin E
• 5 ounces of Canned Carrots with Liquids and Salt have insufficient amounts of Vitamin B1
• Both Boiled and Drained Okra with Salt as well as Canned Carrots Solids and Liquids with Salt have insufficient amounts of Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Boiled Okra with Salt vs Canned Carrots with Liquids and Salt:

• 5 ounces of Boiled Okra with Salt have 2.5 times more Calcium, 4 times more Magnesium, 1.6 times more Phosphorus and 1.5 times more Zinc than Canned Carrots with Liquids and Salt.
• While 5 oz of Canned Carrots Solids and Liquids with Salt contain 1.9 times more Iron, 1.5 times more Manganese and 1.3 times more Potassium than Boiled and Drained Okra with Salt.
• Both Boiled Okra with Salt and Canned Carrots with Liquids and Salt contain similar levels of Copper, Sodium and Water per five ounces.
• Both Boiled and Drained Okra with Salt as well as Canned Carrots Solids and Liquids with Salt lack sufficient amounts of Selenium in five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Boiled Okra with Salt have 1.4 times more Fiber and 3.2 times more Protein than Canned Carrots with Liquids and Salt.
• Both Boiled Okra with Salt and Canned Carrots with Liquids and Salt offer comparable quantities of Carbohydrate and Sugars per five ounces.
• 5 ounces of Canned Carrots with Liquids and Salt provide inadequate amounts of Protein
• Both Boiled and Drained Okra with Salt as well as Canned Carrots Solids and Liquids with Salt provide inadequate amounts of Energy, Omega 3 and Omega 6 in five ounces.