Comparing Nutrients in 5 ounces Cooked Frozen Okra VS Boiled Carrots

Macros Ratio

	Protein	Fat	Carbs
Cooked Frozen Okra	19%	6%	75%
Boiled Carrots	8%	4%	88%

Macro Nutrients

	Cooked Frozen Okra	Boiled Carrots	Recommended Dietary Allowance
Energy	1.4% 41kcal	1.7% 49.6kcal	2900kcal per day for Men 19-50 years
Fat	0.35% 0.34g	0.26% 0.26g	97g per day for Men 19-50 years
Saturated Fat	0.28% 0.089g	0.13% 0.043g	32g per day for Men 19-50 years
Omega 3	0.089% 0.001g	0.089% 0.001g	1.6g per day for Men 19-50 years
Omega 6	0.53% 0.089g	0.73% 0.12g	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	8.96% 11.7g	130g per day for Men 19-50 years
Sugars	5.6% 4.07g	6.75% 4.9g	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	0.7% 0.51g	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	% 0.57g	g per day for Men 19-50 years
Sucrose	NA	% 3.83g	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	1.92% 1.08g	56g per day for Men 19-50 years

Vitamins

	Cooked Frozen Okra	Boiled Carrots	Recommended Dietary Allowance
Vitamin A	2.36% 21.3μg	134% 1208μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.62% 0.1mg	7.8% 0.094mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	10.5% 0.14mg	4.8% 0.062mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.46% 0.87mg	5.7% 0.91mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.93% 0.3mg	6.58% 0.33mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	4.03% 0.052mg	16.7% 0.22mg	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	4.96% 20μg	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	5.67% 5.1mg	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	9.73% 1.46mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	56.5% 67.8μg	16% 19.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Frozen Okra	Boiled Carrots	Recommended Dietary Allowance
Calcium	10.5% 105mg	4.25% 42.5mg	1000mg per day for Men 19-50 years
Copper	12% 0.11mg	2.68% 0.024mg	0.9mg per day for Men 19-50 years
Fluoride	NA	1.7% 67.3μg	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	6.02% 0.48mg	8mg per day for Men 19-50 years
Magnesium	13.5% 56.7mg	3.37% 14mg	420mg per day for Men 19-50 years
Manganese	52% 1.2mg	9.55% 0.22mg	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	6.07% 42.5mg	700mg per day for Men 19-50 years
Potassium	7.67% 261mg	9.8% 333mg	3400mg per day for Men 19-50 years
Selenium	1.55% 0.85μg	1.8% 0.99μg	55μg per day for Men 19-50 years
Sodium	0.28% 4.25mg	5.5% 82.2mg	1500mg per day for Men 19-50 years
Zinc	6.3% 0.69mg	2.58% 0.28mg	11mg per day for Men 19-50 years
Water	3.5% 129g	3.45% 128g	3700g per day for Men 19-50 years

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

• Boiled and Drained Frozen Okra has 2.2 times more Vitamin B2, 7.1 times more Vitamin B9, 2.7 times more Vitamin C and 3.5 times more Vitamin K than Boiled and Drained Carrots.
• While Boiled and Drained Carrots contain 56.8 times more Vitamin A, 4.1 times more Vitamin B6 and 3.2 times more Vitamin E than Boiled and Drained Frozen Okra.
• Both Boiled and Drained Frozen Okra and Boiled and Drained Carrots have similar amounts of Vitamin B1, Vitamin B3 and Vitamin B5 per 5 oz.
• Both Boiled and Drained Frozen Okra as well as Boiled and Drained Carrots have insufficient amounts of Vitamin B12 and Vitamin D in 5 oz.

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

• Boiled and Drained Frozen Okra has 2.5 times more Calcium, 4.5 times more Copper, 1.5 times more Iron, 4 times more Magnesium, 5.4 times more Manganese, 1.2 times more Phosphorus and 2.5 times more Zinc than Boiled and Drained Carrots.
• While Boiled and Drained Carrots contain 1.3 times more Potassium and 19.3 times more Sodium than Boiled and Drained Frozen Okra.
• Both Boiled and Drained Frozen Okra and Boiled and Drained Carrots have similar amounts of Selenium and Water per 5 oz.

Comparison of macro-nutrients per 5 ounces:

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