Comparing Nutrients in 5 ounces Frozen Okra VS Boiled Okra

Macros Ratio

	Protein	Fat	Carbs
Frozen Okra	19%	6%	75%
Boiled Okra	27%	7%	66%

Macro Nutrients

	Frozen Okra	Boiled Okra	Recommended Dietary Allowance
Energy	1.47% 42.5kcal	1.08% 31kcal	2900kcal per day for Men 19-50 years
Fat	0.37% 0.35g	0.31% 0.3g	97g per day for Men 19-50 years
Saturated Fat	0.29% 0.092g	0.2% 0.064g	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	0.54% 0.092g	0.38% 0.064g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	7.23% 9.4g	4.9% 6.4g	130g per day for Men 19-50 years
Sugars	5.8% 4.2g	4.7% 3.4g	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	8.2% 3.1g	9.33% 3.54g	38g per day for Men 19-50 years
Protein	4.28% 2.4g	4.73% 2.65g	56g per day for Men 19-50 years

Vitamins

	Frozen Okra	Boiled Okra	Recommended Dietary Allowance
Vitamin A	2.83% 25.5μg	2.2% 20μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	10.5% 0.13mg	15.6% 0.19mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	11.4% 0.15mg	6% 0.078mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.27% 1mg	7.7% 1.23mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.12% 0.31mg	6.04% 0.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	4.58% 0.06mg	20.4% 0.27mg	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	52.4% 210μg	16.3% 65.2μg	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	19.5% 17.6mg	25.7% 23mg	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	3.1% 0.47mg	2.55% 0.38mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	58.4% 70μg	47.2% 56.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Okra	Boiled Okra	Recommended Dietary Allowance
Calcium	11.5% 115mg	11% 109mg	1000mg per day for Men 19-50 years
Copper	13% 0.12mg	13.4% 0.12mg	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	10% 0.81mg	4.96% 0.4mg	8mg per day for Men 19-50 years
Magnesium	14.5% 61mg	12% 51mg	420mg per day for Men 19-50 years
Manganese	54% 1.24mg	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	8.5% 59.5mg	6.48% 45.4mg	700mg per day for Men 19-50 years
Potassium	8.8% 299mg	5.63% 191mg	3400mg per day for Men 19-50 years
Selenium	1.55% 0.85μg	1.03% 0.57μg	55μg per day for Men 19-50 years
Sodium	0.28% 4.25mg	0.57% 8.5mg	1500mg per day for Men 19-50 years
Zinc	6.83% 0.75mg	5.54% 0.61mg	11mg per day for Men 19-50 years
Water	3.48% 129g	3.55% 131g	3700g per day for Men 19-50 years

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

• Frozen Okra, Unprepared has 1.3 times more Vitamin A, 1.9 times more Vitamin B2, 3.2 times more Vitamin B9, 1.2 times more Vitamin E and 1.2 times more Vitamin K than Boiled and Drained Okra.
• While Boiled and Drained Okra contains 1.5 times more Vitamin B1, 4.5 times more Vitamin B6 and 1.3 times more Vitamin C than Frozen Okra, Unprepared.
• Both Frozen Okra, Unprepared and Boiled and Drained Okra have similar amounts of Vitamin B3 and Vitamin B5 per 5 oz.
• Both Frozen Okra, Unprepared as well as Boiled and Drained Okra have insufficient amounts of Vitamin B12 and Vitamin D in 5 oz.

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

• Frozen Okra, Unprepared has 2 times more Iron, 3 times more Manganese, 1.3 times more Phosphorus, 1.6 times more Potassium, 1.5 times more Selenium and 1.2 times more Zinc than Boiled and Drained Okra.
• Both Frozen Okra, Unprepared and Boiled and Drained Okra have similar amounts of Calcium, Copper, Magnesium and Water per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Frozen Okra, Unprepared has 1.4 times more Energy, 1.5 times more Carbohydrate and 1.2 times more Sugars than Boiled and Drained Okra.
• Both Frozen Okra, Unprepared and Boiled and Drained Okra have similar amounts of Fiber and Protein per 5 oz.
• Both Frozen Okra, Unprepared as well as Boiled and Drained Okra have insufficient amounts of Fat, Omega 3, Omega 6, Cholesterol, Glucose and Sucrose in 5 oz.