Comparing Nutrients in 5 ounces Okra VS Cooked Frozen Mustard Greens

Macros Ratio

	Protein	Fat	Carbs
Okra	20%	4%	76%
Cooked Frozen Mustard Greens	38%	9%	53%

Macro Nutrients

	Okra	Cooked Frozen Mustard Greens	Recommended Dietary Allowance
Energy	1.6% 46.8kcal	0.93% 27kcal	2900kcal per day for Men 19-50 years
Fat	0.28% 0.27g	0.37% 0.35g	97g per day for Men 19-50 years
Saturated Fat	0.12% 0.037g	0.058% 0.018g	32g per day for Men 19-50 years
Omega 3	0.089% 0.001g	1.95% 0.031g	1.6g per day for Men 19-50 years
Omega 6	0.22% 0.037g	0.2% 0.034g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	8.12% 10.6g	3.4% 4.4g	130g per day for Men 19-50 years
Sugars	2.9% 2.1g	0.63% 0.45g	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	1.1% 0.81g	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	% 0.45g	NA	g per day for Men 19-50 years
Sucrose	% 0.85g	NA	g per day for Men 19-50 years
Fiber	12% 4.54g	10.4% 3.97g	38g per day for Men 19-50 years
Protein	4.9% 2.74g	5.75% 3.2g	56g per day for Men 19-50 years

Vitamins

	Okra	Cooked Frozen Mustard Greens	Recommended Dietary Allowance
Vitamin A	5.67% 51μg	55.8% 502μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	23.6% 0.28mg	4.72% 0.057mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.54% 0.085mg	5.78% 0.075mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8.86% 1.4mg	2.3% 0.37mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.95% 0.35mg	0.45% 0.023mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	23.4% 0.3mg	11.8% 0.15mg	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	21.3% 85μg	25% 99μg	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	36.2% 32.6mg	21.7% 19.6mg	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	2.55% 0.38mg	12.8% 1.9mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	37% 44.4μg	396% 475μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Okra	Cooked Frozen Mustard Greens	Recommended Dietary Allowance
Calcium	11.6% 116mg	14.3% 143mg	1000mg per day for Men 19-50 years
Copper	17% 0.15mg	9.13% 0.082mg	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	11% 0.88mg	20% 1.6mg	8mg per day for Men 19-50 years
Magnesium	19.2% 80.8mg	4.4% 18.4mg	420mg per day for Men 19-50 years
Manganese	48.6% 1.1mg	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	12.4% 86.5mg	4.86% 34mg	700mg per day for Men 19-50 years
Potassium	12.5% 424mg	5.8% 197mg	3400mg per day for Men 19-50 years
Selenium	1.8% 0.99μg	1.55% 0.85μg	55μg per day for Men 19-50 years
Sodium	0.66% 9.92mg	2.36% 35.4mg	1500mg per day for Men 19-50 years
Zinc	7.47% 0.82mg	2.58% 0.28mg	11mg per day for Men 19-50 years
Water	3.43% 127g	3.6% 133g	3700g per day for Men 19-50 years

Nutrient Comparison: Okra VS Cooked Frozen Mustard Greens per 5 oz

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

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

• 5 ounces of Okra have 5 times more Vitamin B1, 3.9 times more Vitamin B3, 15.3 times more Vitamin B5, 2 times more Vitamin B6 and 1.7 times more Vitamin C than Cooked Frozen Mustard Greens.
• While 5 oz of Boiled and Drained Frozen Mustard Greens contain 9.8 times more Vitamin A, 5 times more Vitamin E and 10.7 times more Vitamin K than Raw Okra.
• Both Okra and Cooked Frozen Mustard Greens provide similar amounts of Vitamin B2 and Vitamin B9 per five ounces.
• 5 ounces of Okra have insufficient amounts of Vitamin E
• 5 ounces of Cooked Frozen Mustard Greens have insufficient amounts of Vitamin B3 and Vitamin B5
• Both Raw Okra as well as Boiled and Drained Frozen Mustard Greens have insufficient amounts of Vitamin B12 and Vitamin D in five ounces.

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

• 5 ounces of Okra have 1.9 times more Copper, 4.4 times more Magnesium, 2.7 times more Manganese, 2.5 times more Phosphorus, 2.2 times more Potassium and 2.9 times more Zinc than Cooked Frozen Mustard Greens.
• While 5 oz of Boiled and Drained Frozen Mustard Greens contain 1.8 times more Iron than Raw Okra.
• Both Okra and Cooked Frozen Mustard Greens contain similar levels of Calcium and Water per five ounces.
• 5 ounces of Cooked Frozen Mustard Greens lack sufficient amounts of Zinc
• Both Raw Okra as well as Boiled and Drained Frozen Mustard Greens lack sufficient amounts of Selenium in five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Okra have 2.4 times more Carbohydrate and 4.6 times more Sugars than Cooked Frozen Mustard Greens.
• Both Okra and Cooked Frozen Mustard Greens offer comparable quantities of Fiber and Protein per five ounces.
• Both Raw Okra as well as Boiled and Drained Frozen Mustard Greens provide inadequate amounts of Energy, Omega 3 and Omega 6 in five ounces.