Comparing Nutrients in 5 ounces Cooked Frozen Okra with Salt VS Cooked Frozen Chopped Onions with Salt

Macros Ratio

	Protein	Fat	Carbs
Cooked Frozen Okra with Salt	19%	6%	75%
Cooked Frozen Chopped Onions with Salt	11%	3%	86%

Macro Nutrients

	Cooked Frozen Okra with Salt	Cooked Frozen Chopped Onions with Salt	Recommended Dietary Allowance
Energy	1.4% 41kcal	1.27% 37kcal	2900kcal per day for Men 19-50 years
Fat	0.35% 0.34g	0.15% 0.14g	97g per day for Men 19-50 years
Saturated Fat	0.28% 0.089g	0.071% 0.023g	32g per day for Men 19-50 years
Omega 3	0.089% 0.001g	0.18% 0.003g	1.6g per day for Men 19-50 years
Omega 6	0.53% 0.089g	0.3% 0.051g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	7% 9.1g	6.54% 8.5g	130g per day for Men 19-50 years
Sugars	5.6% 4.07g	5.67% 4.1g	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	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	7.83% 2.98g	6.34% 2.4g	38g per day for Men 19-50 years
Protein	4.13% 2.3g	1.95% 1.1g	56g per day for Men 19-50 years

Vitamins

	Cooked Frozen Okra with Salt	Cooked Frozen Chopped Onions with Salt	Recommended Dietary Allowance
Vitamin A	2.36% 21.3μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.62% 0.1mg	2.7% 0.033mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	10.5% 0.14mg	2.73% 0.035mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.46% 0.87mg	1.23% 0.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.93% 0.3mg	2.8% 0.14mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	4.03% 0.052mg	7.52% 0.098mg	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	35.4% 142μg	4.6% 18.4μg	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	15% 13.6mg	4.1% 3.7mg	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	3.02% 0.45mg	0.094% 0.014mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	56.5% 67.8μg	0.35% 0.43μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Frozen Okra with Salt	Cooked Frozen Chopped Onions with Salt	Recommended Dietary Allowance
Calcium	10.5% 105mg	2.27% 22.7mg	1000mg per day for Men 19-50 years
Copper	12% 0.11mg	3% 0.027mg	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	9.2% 0.74mg	5.3% 0.43mg	8mg per day for Men 19-50 years
Magnesium	13.5% 56.7mg	2.02% 8.5mg	420mg per day for Men 19-50 years
Manganese	52% 1.2mg	4.38% 0.1mg	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	7.5% 52.4mg	3.85% 27mg	700mg per day for Men 19-50 years
Potassium	7.67% 261mg	4.5% 153mg	3400mg per day for Men 19-50 years
Selenium	1.55% 0.85μg	1.03% 0.57μg	55μg per day for Men 19-50 years
Sodium	22.6% 339mg	23.4% 352mg	1500mg per day for Men 19-50 years
Zinc	6.3% 0.69mg	0.9% 0.099mg	11mg per day for Men 19-50 years
Water	3.5% 129g	3.53% 131g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Frozen Okra with Salt VS Cooked Frozen Chopped Onions with Salt per 5 oz

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

Lets compare vitamin content per 5 ounces of Cooked Frozen Okra with Salt vs Cooked Frozen Chopped Onions with Salt:

• 5 ounces of Cooked Frozen Okra with Salt have 3.2 times more Vitamin B1, 3.8 times more Vitamin B2, 4.4 times more Vitamin B3, 2.1 times more Vitamin B5, 7.7 times more Vitamin B9, 3.7 times more Vitamin C, 32 times more Vitamin E and 159.3 times more Vitamin K than Cooked Frozen Chopped Onions with Salt.
• While 5 oz of Boiled Chopped Frozen Onions, drained with Salt contain 1.9 times more Vitamin B6 than Boiled Frozen Okra, drained with Salt.
• 5 ounces of Cooked Frozen Chopped Onions with Salt have insufficient amounts of Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B5, Vitamin E and Vitamin K
• Both Boiled Frozen Okra, drained with Salt as well as Boiled Chopped Frozen Onions, drained with Salt have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Cooked Frozen Okra with Salt vs Cooked Frozen Chopped Onions with Salt:

• 5 ounces of Cooked Frozen Okra with Salt have 4.6 times more Calcium, 4 times more Copper, 1.7 times more Iron, 6.7 times more Magnesium, 11.9 times more Manganese, 1.9 times more Phosphorus, 1.7 times more Potassium and 7 times more Zinc than Cooked Frozen Chopped Onions with Salt.
• Both Cooked Frozen Okra with Salt and Cooked Frozen Chopped Onions with Salt contain similar levels of Sodium and Water per five ounces.
• 5 ounces of Cooked Frozen Chopped Onions with Salt lack sufficient amounts of Calcium, Magnesium and Zinc
• Both Boiled Frozen Okra, drained with Salt as well as Boiled Chopped Frozen Onions, drained with Salt lack sufficient amounts of Selenium in five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Cooked Frozen Okra with Salt have 1.2 times more Fiber and 2.1 times more Protein than Cooked Frozen Chopped Onions with Salt.
• Both Cooked Frozen Okra with Salt and Cooked Frozen Chopped Onions with Salt offer comparable quantities of Carbohydrate and Sugars per five ounces.
• 5 ounces of Cooked Frozen Chopped Onions with Salt provide inadequate amounts of Protein
• Both Boiled Frozen Okra, drained with Salt as well as Boiled Chopped Frozen Onions, drained with Salt provide inadequate amounts of Energy, Omega 3 and Omega 6 in five ounces.