Comparing Nutrients in 5 ounces Cooked Frozen Okra VS Frozen Chopped Broccoli

Macros Ratio

	Protein	Fat	Carbs
Cooked Frozen Okra	19%	6%	75%
Frozen Chopped Broccoli	34%	8%	58%

Macro Nutrients

	Cooked Frozen Okra	Frozen Chopped Broccoli	Recommended Dietary Allowance
Energy	1.4% 41kcal	1.27% 37kcal	2900kcal per day for Men 19-50 years
Fat	0.35% 0.34g	0.42% 0.41g	97g per day for Men 19-50 years
Saturated Fat	0.28% 0.089g	0.19% 0.062g	32g per day for Men 19-50 years
Omega 3	0.089% 0.001g	9.3% 0.15g	1.6g per day for Men 19-50 years
Omega 6	0.53% 0.089g	0.26% 0.044g	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	5.2% 6.78g	130g per day for Men 19-50 years
Sugars	5.6% 4.07g	2.64% 1.9g	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	1.62% 1.18g	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	% 1.06g	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	7.83% 2.98g	11% 4.25g	38g per day for Men 19-50 years
Protein	4.13% 2.3g	7.1% 4g	56g per day for Men 19-50 years

Vitamins

	Cooked Frozen Okra	Frozen Chopped Broccoli	Recommended Dietary Allowance
Vitamin A	2.36% 21.3μg	8.2% 73.7μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.62% 0.1mg	6.26% 0.075mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	10.5% 0.14mg	10.5% 0.14mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.46% 0.87mg	4.16% 0.67mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.93% 0.3mg	7.9% 0.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	4.03% 0.052mg	14% 0.18mg	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	23.7% 95μg	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	89% 80mg	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	11.5% 1.73mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	56.5% 67.8μg	96% 115μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Frozen Okra	Frozen Chopped Broccoli	Recommended Dietary Allowance
Calcium	10.5% 105mg	7.94% 79.4mg	1000mg per day for Men 19-50 years
Copper	12% 0.11mg	6% 0.054mg	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	14.4% 1.15mg	8mg per day for Men 19-50 years
Magnesium	13.5% 56.7mg	6.07% 25.5mg	420mg per day for Men 19-50 years
Manganese	52% 1.2mg	18% 0.42mg	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	10% 71mg	700mg per day for Men 19-50 years
Potassium	7.67% 261mg	8.84% 301mg	3400mg per day for Men 19-50 years
Selenium	1.55% 0.85μg	7.2% 3.97μg	55μg per day for Men 19-50 years
Sodium	0.28% 4.25mg	2.27% 34mg	1500mg per day for Men 19-50 years
Zinc	6.3% 0.69mg	6.2% 0.68mg	11mg per day for Men 19-50 years
Water	3.5% 129g	3.5% 130g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Cooked Frozen Okra vs Frozen Chopped Broccoli:

• Boiled and Drained Frozen Okra has 1.4 times more Vitamin B1, 1.3 times more Vitamin B3 and 1.5 times more Vitamin B9 than Frozen Chopped Broccoli, Unprepared.
• While Frozen Chopped Broccoli, Unprepared contains 3.5 times more Vitamin A, 1.3 times more Vitamin B5, 3.5 times more Vitamin B6, 5.9 times more Vitamin C, 3.8 times more Vitamin E and 1.7 times more Vitamin K than Boiled and Drained Frozen Okra.
• Both Boiled and Drained Frozen Okra and Frozen Chopped Broccoli, Unprepared have similar amounts of Vitamin B2 per 5 oz.
• Both Boiled and Drained Frozen Okra as well as Frozen Chopped Broccoli, Unprepared have insufficient amounts of Vitamin B12 and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Cooked Frozen Okra vs Frozen Chopped Broccoli:

• Boiled and Drained Frozen Okra has 1.3 times more Calcium, 2 times more Copper, 2.2 times more Magnesium and 2.9 times more Manganese than Frozen Chopped Broccoli, Unprepared.
• While Frozen Chopped Broccoli, Unprepared contains 1.6 times more Iron, 1.4 times more Phosphorus, 4.7 times more Selenium and 8 times more Sodium than Boiled and Drained Frozen Okra.
• Both Boiled and Drained Frozen Okra and Frozen Chopped Broccoli, Unprepared have similar amounts of Potassium, Zinc and Water per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Boiled and Drained Frozen Okra has 1.3 times more Carbohydrate and 2.1 times more Sugars than Frozen Chopped Broccoli, Unprepared.
• While Frozen Chopped Broccoli, Unprepared contains 105 times more Omega 3, 1.4 times more Fiber and 1.7 times more Protein than Boiled and Drained Frozen Okra.
• Both Boiled and Drained Frozen Okra and Frozen Chopped Broccoli, Unprepared have similar amounts of Energy per 5 oz.
• Both Boiled and Drained Frozen Okra as well as Frozen Chopped Broccoli, Unprepared have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 5 oz.