Comparing Nutrients in 5 ounces Cooked Frozen Okra VS Almonds

Macros Ratio

	Protein	Fat	Carbs
Cooked Frozen Okra	19%	6%	75%
Almonds	14%	72%	14%

Macro Nutrients

	Cooked Frozen Okra	Almonds	Recommended Dietary Allowance
Energy	1.4% 41kcal	28.3% 821kcal	2900kcal per day for Men 19-50 years
Fat	0.35% 0.34g	73% 70.8g	97g per day for Men 19-50 years
Saturated Fat	0.28% 0.089g	17% 5.4g	32g per day for Men 19-50 years
Omega 3	0.089% 0.001g	0.27% 0.004g	1.6g per day for Men 19-50 years
Omega 6	0.53% 0.089g	103% 17.5g	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	23.5% 30.5g	130g per day for Men 19-50 years
Sugars	5.6% 4.07g	8.5% 6.17g	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	0.22% 0.16g	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	% 0.24g	g per day for Men 19-50 years
Sucrose	NA	% 5.6g	g per day for Men 19-50 years
Fiber	7.83% 2.98g	46.6% 17.7g	38g per day for Men 19-50 years
Protein	4.13% 2.3g	53.5% 30g	56g per day for Men 19-50 years

Vitamins

	Cooked Frozen Okra	Almonds	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	24.2% 0.29mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	10.5% 0.14mg	124% 1.6mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.46% 0.87mg	32% 5.13mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.93% 0.3mg	13.4% 0.67mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	4.03% 0.052mg	15% 0.19mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	269% 80.8μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	35.4% 142μg	15.6% 62.4μg	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	0% 0mg	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	242% 36.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	56.5% 67.8μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Frozen Okra	Almonds	Recommended Dietary Allowance
Calcium	10.5% 105mg	38% 381mg	1000mg per day for Men 19-50 years
Copper	12% 0.11mg	162% 1.46mg	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	65.7% 5.26mg	8mg per day for Men 19-50 years
Magnesium	13.5% 56.7mg	91% 383mg	420mg per day for Men 19-50 years
Manganese	52% 1.2mg	134% 3.1mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	143% 64.2μg	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	97% 682mg	700mg per day for Men 19-50 years
Potassium	7.67% 261mg	30.6% 1039mg	3400mg per day for Men 19-50 years
Selenium	1.55% 0.85μg	10.6% 5.8μg	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	40.2% 4.42mg	11mg per day for Men 19-50 years
Water	3.5% 129g	0.17% 6.25g	3700g per day for Men 19-50 years

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

• Boiled and Drained Frozen Okra has more Vitamin A, 2.3 times more Vitamin B9, more Vitamin C and more Vitamin K than Almonds.
• While Almonds contain 2.8 times more Vitamin B1, 11.9 times more Vitamin B2, 5.9 times more Vitamin B3, 2.3 times more Vitamin B5, 3.7 times more Vitamin B6 and 80.1 times more Vitamin E than Boiled and Drained Frozen Okra.
• Both Boiled and Drained Frozen Okra as well as Almonds have insufficient amounts of Vitamin B12 and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Cooked Frozen Okra vs Almonds:

• Boiled and Drained Frozen Okra has 20.7 times more Water than Almonds.
• While Almonds contain 3.6 times more Calcium, 13.6 times more Copper, 7.1 times more Iron, 6.8 times more Magnesium, 2.6 times more Manganese, 13 times more Phosphorus, 4 times more Potassium, 6.8 times more Selenium and 6.4 times more Zinc than Boiled and Drained Frozen Okra.

Comparison of macro-nutrients per 5 ounces:

• Almonds contain 20 times more Energy, 208 times more Fat, 60.3 times more Saturated Fat, 195.6 times more Omega 6, 3.4 times more Carbohydrate, 1.5 times more Sugars, 6 times more Fiber and 13 times more Protein than Boiled and Drained Frozen Okra.
• Both Boiled and Drained Frozen Okra as well as Almonds have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 5 oz.