Comparing Nutrients in 5 ounces Cooked Frozen Okra VS Boiled Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Cooked Frozen Okra	19%	6%	75%
Boiled Kidney Beans	27%	3%	70%

Macro Nutrients

	Cooked Frozen Okra	Boiled Kidney Beans	Recommended Dietary Allowance
Energy	1.4% 41kcal	6.2% 180kcal	2900kcal per day for Men 19-50 years
Fat	0.35% 0.34g	0.73% 0.71g	97g per day for Men 19-50 years
Saturated Fat	0.28% 0.089g	0.32% 0.1g	32g per day for Men 19-50 years
Omega 3	0.089% 0.001g	15% 0.24g	1.6g per day for Men 19-50 years
Omega 6	0.53% 0.089g	0.9% 0.15g	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	25% 32.3g	130g per day for Men 19-50 years
Sugars	5.6% 4.07g	0.63% 0.45g	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	24% 9.07g	38g per day for Men 19-50 years
Protein	4.13% 2.3g	22% 12.3g	56g per day for Men 19-50 years

Vitamins

	Cooked Frozen Okra	Boiled Kidney Beans	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	19% 0.23mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	10.5% 0.14mg	6.32% 0.082mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.46% 0.87mg	5.12% 0.82mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.93% 0.3mg	6.24% 0.31mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	4.03% 0.052mg	13% 0.17mg	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	46% 184μg	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	1.9% 1.7mg	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	0.28% 0.043mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	56.5% 67.8μg	9.92% 12μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Frozen Okra	Boiled Kidney Beans	Recommended Dietary Allowance
Calcium	10.5% 105mg	4.96% 49.6mg	1000mg per day for Men 19-50 years
Copper	12% 0.11mg	34% 0.31mg	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	39.3% 3.15mg	8mg per day for Men 19-50 years
Magnesium	13.5% 56.7mg	14% 59.5mg	420mg per day for Men 19-50 years
Manganese	52% 1.2mg	26.5% 0.61mg	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	28% 196mg	700mg per day for Men 19-50 years
Potassium	7.67% 261mg	17% 574mg	3400mg per day for Men 19-50 years
Selenium	1.55% 0.85μg	2.83% 1.56μg	55μg per day for Men 19-50 years
Sodium	0.28% 4.25mg	0.094% 1.4mg	1500mg per day for Men 19-50 years
Zinc	6.3% 0.69mg	13% 1.4mg	11mg per day for Men 19-50 years
Water	3.5% 129g	2.56% 95g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Cooked Frozen Okra vs Boiled Kidney Beans:

• Boiled and Drained Frozen Okra has more Vitamin A, 1.7 times more Vitamin B2, 8 times more Vitamin C, 10.7 times more Vitamin E and 5.7 times more Vitamin K than Boiled All Types Kidney Beans.
• While Boiled All Types Kidney Beans contain 2.2 times more Vitamin B1, 3.2 times more Vitamin B6 and 1.3 times more Vitamin B9 than Boiled and Drained Frozen Okra.
• Both Boiled and Drained Frozen Okra and Boiled All Types Kidney Beans have similar amounts of Vitamin B3 and Vitamin B5 per 5 oz.
• Both Boiled and Drained Frozen Okra as well as Boiled All Types Kidney Beans have insufficient amounts of Vitamin B12 and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Cooked Frozen Okra vs Boiled Kidney Beans:

• Boiled and Drained Frozen Okra has 2.1 times more Calcium, 2 times more Manganese and 1.4 times more Water than Boiled All Types Kidney Beans.
• While Boiled All Types Kidney Beans contain 2.8 times more Copper, 4.3 times more Iron, 3.7 times more Phosphorus, 2.2 times more Potassium, 1.8 times more Selenium and 2 times more Zinc than Boiled and Drained Frozen Okra.
• Both Boiled and Drained Frozen Okra and Boiled All Types Kidney Beans have similar amounts of Magnesium per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Boiled and Drained Frozen Okra has 9 times more Sugars than Boiled All Types Kidney Beans.
• While Boiled All Types Kidney Beans contain 4.4 times more Energy, 170 times more Omega 3, 3.6 times more Carbohydrate, 3 times more Fiber and 5.3 times more Protein than Boiled and Drained Frozen Okra.
• Both Boiled and Drained Frozen Okra as well as Boiled All Types Kidney Beans have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 5 oz.