Comparing Nutrients in 5 ounces Cooked Frozen Okra VS Okra

Macros Ratio

	Protein	Fat	Carbs
Cooked Frozen Okra	19%	6%	75%
Okra	20%	4%	76%

Macro Nutrients

	Cooked Frozen Okra	Okra	Recommended Dietary Allowance
Energy	1.4% 41kcal	1.6% 46.8kcal	2900kcal per day for Men 19-50 years
Fat	0.35% 0.34g	0.28% 0.27g	97g per day for Men 19-50 years
Saturated Fat	0.28% 0.089g	0.12% 0.037g	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	0.22% 0.037g	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	8.12% 10.6g	130g per day for Men 19-50 years
Sugars	5.6% 4.07g	2.9% 2.1g	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	1.1% 0.81g	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	% 0.45g	g per day for Men 19-50 years
Sucrose	NA	% 0.85g	g per day for Men 19-50 years
Fiber	7.83% 2.98g	12% 4.54g	38g per day for Men 19-50 years
Protein	4.13% 2.3g	4.9% 2.74g	56g per day for Men 19-50 years

Vitamins

	Cooked Frozen Okra	Okra	Recommended Dietary Allowance
Vitamin A	2.36% 21.3μg	5.67% 51μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.62% 0.1mg	23.6% 0.28mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	10.5% 0.14mg	6.54% 0.085mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.46% 0.87mg	8.86% 1.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.93% 0.3mg	6.95% 0.35mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	4.03% 0.052mg	23.4% 0.3mg	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	21.3% 85μg	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	36.2% 32.6mg	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	2.55% 0.38mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	56.5% 67.8μg	37% 44.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Frozen Okra	Okra	Recommended Dietary Allowance
Calcium	10.5% 105mg	11.6% 116mg	1000mg per day for Men 19-50 years
Copper	12% 0.11mg	17% 0.15mg	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	11% 0.88mg	8mg per day for Men 19-50 years
Magnesium	13.5% 56.7mg	19.2% 80.8mg	420mg per day for Men 19-50 years
Manganese	52% 1.2mg	48.6% 1.1mg	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	12.4% 86.5mg	700mg per day for Men 19-50 years
Potassium	7.67% 261mg	12.5% 424mg	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	0.66% 9.92mg	1500mg per day for Men 19-50 years
Zinc	6.3% 0.69mg	7.47% 0.82mg	11mg per day for Men 19-50 years
Water	3.5% 129g	3.43% 127g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Frozen Okra VS Okra per 5 oz

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

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

• 5 ounces of Cooked Frozen Okra have 1.6 times more Vitamin B2, 1.7 times more Vitamin B9 and 1.5 times more Vitamin K than Okra.
• While 5 oz of Raw Okra contain 2.4 times more Vitamin A, 2.7 times more Vitamin B1, 1.6 times more Vitamin B3, 5.8 times more Vitamin B6 and 2.4 times more Vitamin C than Boiled and Drained Frozen Okra.
• Both Cooked Frozen Okra and Okra provide similar amounts of Vitamin B5 per five ounces.
• 5 ounces of Cooked Frozen Okra have insufficient amounts of Vitamin A
• 5 ounces of Okra have insufficient amounts of Vitamin E
• Both Boiled and Drained Frozen Okra as well as Raw Okra have insufficient amounts of Vitamin B12 and Vitamin D in five ounces.

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

• 5 oz of Raw Okra contain 1.4 times more Copper, 1.4 times more Magnesium, 1.6 times more Phosphorus and 1.6 times more Potassium than Boiled and Drained Frozen Okra.
• Both Cooked Frozen Okra and Okra contain similar levels of Calcium, Iron, Manganese, Zinc and Water per five ounces.
• Both Boiled and Drained Frozen Okra as well as Raw Okra lack sufficient amounts of Selenium in five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Cooked Frozen Okra have 1.9 times more Sugars than Okra.
• While 5 oz of Raw Okra contain 1.5 times more Fiber than Boiled and Drained Frozen Okra.
• Both Cooked Frozen Okra and Okra offer comparable quantities of Carbohydrate and Protein per five ounces.
• Both Boiled and Drained Frozen Okra as well as Raw Okra provide inadequate amounts of Energy, Omega 3 and Omega 6 in five ounces.