Comparing Nutrients in 5 ounces Okra VS Boiled Okra

Macros Ratio

	Protein	Fat	Carbs
Okra	20%	4%	76%
Boiled Okra	27%	7%	66%

Macro Nutrients

	Okra	Boiled Okra	Recommended Dietary Allowance
Energy	1.6% 46.8kcal	1.08% 31kcal	2900kcal per day for Men 19-50 years
Fat	0.28% 0.27g	0.31% 0.3g	97g per day for Men 19-50 years
Saturated Fat	0.12% 0.037g	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	0.22% 0.037g	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	8.12% 10.6g	4.9% 6.4g	130g per day for Men 19-50 years
Sugars	2.9% 2.1g	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	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	9.33% 3.54g	38g per day for Men 19-50 years
Protein	4.9% 2.74g	4.73% 2.65g	56g per day for Men 19-50 years

Vitamins

	Okra	Boiled Okra	Recommended Dietary Allowance
Vitamin A	5.67% 51μg	2.2% 20μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	23.6% 0.28mg	15.6% 0.19mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.54% 0.085mg	6% 0.078mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8.86% 1.4mg	7.7% 1.23mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.95% 0.35mg	6.04% 0.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	23.4% 0.3mg	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	21.3% 85μg	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	36.2% 32.6mg	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	2.55% 0.38mg	2.55% 0.38mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	37% 44.4μg	47.2% 56.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Okra	Boiled Okra	Recommended Dietary Allowance
Calcium	11.6% 116mg	11% 109mg	1000mg per day for Men 19-50 years
Copper	17% 0.15mg	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	11% 0.88mg	4.96% 0.4mg	8mg per day for Men 19-50 years
Magnesium	19.2% 80.8mg	12% 51mg	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	6.48% 45.4mg	700mg per day for Men 19-50 years
Potassium	12.5% 424mg	5.63% 191mg	3400mg per day for Men 19-50 years
Selenium	1.8% 0.99μg	1.03% 0.57μg	55μg per day for Men 19-50 years
Sodium	0.66% 9.92mg	0.57% 8.5mg	1500mg per day for Men 19-50 years
Zinc	7.47% 0.82mg	5.54% 0.61mg	11mg per day for Men 19-50 years
Water	3.43% 127g	3.55% 131g	3700g per day for Men 19-50 years

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

• Raw Okra has 2.6 times more Vitamin A, 1.5 times more Vitamin B1, 1.3 times more Vitamin B9 and 1.4 times more Vitamin C than Boiled and Drained Okra.
• While Boiled and Drained Okra contains 1.3 times more Vitamin K than Raw Okra.
• Both Raw Okra and Boiled and Drained Okra have similar amounts of Vitamin B2, Vitamin B3, Vitamin B5, Vitamin B6 and Vitamin E per 5 oz.
• Both Raw Okra 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 Okra vs Boiled Okra:

• Raw Okra has 1.3 times more Copper, 2.2 times more Iron, 1.6 times more Magnesium, 2.7 times more Manganese, 1.9 times more Phosphorus, 2.2 times more Potassium, 1.8 times more Selenium and 1.3 times more Zinc than Boiled and Drained Okra.
• Both Raw Okra and Boiled and Drained Okra have similar amounts of Calcium and Water per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Raw Okra has 1.5 times more Energy, 1.7 times more Carbohydrate and 1.3 times more Fiber than Boiled and Drained Okra.
• While Boiled and Drained Okra contains 1.6 times more Sugars than Raw Okra.
• Both Raw Okra and Boiled and Drained Okra have similar amounts of Protein per 5 oz.
• Both Raw Okra as well as Boiled and Drained Okra have insufficient amounts of Fat, Omega 3, Omega 6, Cholesterol, Glucose and Sucrose in 5 oz.