Comparing Nutrients in 5 ounces Boiled Okra with Salt VS Toasted Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Boiled Okra with Salt	27%	7%	66%
Toasted Sunflower Seeds	10%	77%	13%

Macro Nutrients

	Boiled Okra with Salt	Toasted Sunflower Seeds	Recommended Dietary Allowance
Energy	1.08% 31kcal	30.3% 877kcal	2900kcal per day for Men 19-50 years
Fat	0.31% 0.3g	83% 80.5g	97g per day for Men 19-50 years
Saturated Fat	0.2% 0.064g	26.4% 8.44g	32g per day for Men 19-50 years
Omega 3	0.089% 0.001g	7% 0.11g	1.6g per day for Men 19-50 years
Omega 6	0.38% 0.064g	312% 53g	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	22.5% 29g	130g per day for Men 19-50 years
Sugars	4.7% 3.4g	NA	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	43% 16.3g	38g per day for Men 19-50 years
Protein	4.73% 2.65g	43.6% 24.4g	56g per day for Men 19-50 years

Vitamins

	Boiled Okra with Salt	Toasted Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	2.2% 20μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	15.6% 0.19mg	38.4% 0.46mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6% 0.078mg	31% 0.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.7% 1.23mg	37% 5.95mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.04% 0.3mg	200% 10mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	20.4% 0.27mg	87.8% 1.14mg	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	84.3% 337μg	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	2.2% 2mg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	47.2% 56.7μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Okra with Salt	Toasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	11% 109mg	8.08% 80.8mg	1000mg per day for Men 19-50 years
Copper	13.4% 0.12mg	289% 2.6mg	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	121% 9.65mg	8mg per day for Men 19-50 years
Magnesium	12% 51mg	43.5% 183mg	420mg per day for Men 19-50 years
Manganese	18% 0.42mg	130% 3mg	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	234% 1641mg	700mg per day for Men 19-50 years
Potassium	5.63% 191mg	20.5% 696mg	3400mg per day for Men 19-50 years
Selenium	1.03% 0.57μg	NA	55μg per day for Men 19-50 years
Sodium	22.8% 342mg	0.28% 4.25mg	1500mg per day for Men 19-50 years
Zinc	5.54% 0.61mg	68.3% 7.5mg	11mg per day for Men 19-50 years
Water	3.55% 131g	0.038% 1.4g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Okra with Salt VS Toasted Sunflower Seeds per 5 oz

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

Lets compare vitamin content per 5 ounces of Boiled Okra with Salt vs Toasted Sunflower Seeds:

• 5 ounces of Boiled Okra with Salt have 11.6 times more Vitamin C than Toasted Sunflower Seeds.
• While 5 oz of Toasted Sunflower Seed Kernels no Salt contain 2.5 times more Vitamin B1, 5.2 times more Vitamin B2, 4.8 times more Vitamin B3, 33.1 times more Vitamin B5, 4.3 times more Vitamin B6 and 5.2 times more Vitamin B9 than Boiled and Drained Okra with Salt.
• 5 ounces of Toasted Sunflower Seeds have insufficient amounts of Vitamin C
• Both Boiled and Drained Okra with Salt as well as Toasted Sunflower Seed Kernels no Salt have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Boiled Okra with Salt vs Toasted Sunflower Seeds:

• 5 ounces of Boiled Okra with Salt have 1.4 times more Calcium, 80.3 times more Sodium and 92.6 times more Water than Toasted Sunflower Seeds.
• While 5 oz of Toasted Sunflower Seed Kernels no Salt contain 21.6 times more Copper, 24.3 times more Iron, 3.6 times more Magnesium, 7.2 times more Manganese, 36.2 times more Phosphorus, 3.6 times more Potassium and 12.3 times more Zinc than Boiled and Drained Okra with Salt.

Comparison of macro-nutrients per 5 ounces:

• 5 oz of Toasted Sunflower Seed Kernels no Salt contain 28.1 times more Energy, 270.5 times more Fat, 132.3 times more Saturated Fat, 79 times more Omega 3, 830.9 times more Omega 6, 4.6 times more Carbohydrate, 4.6 times more Fiber and 9.2 times more Protein than Boiled and Drained Okra with Salt.
• 5 ounces of Boiled Okra with Salt provide inadequate amounts of Energy, Omega 3 and Omega 6