Comparing Nutrients in 5 ounces Okra VS Sauteed Yellow Onions

Macros Ratio

	Protein	Fat	Carbs
Okra	20%	4%	76%
Sauteed Yellow Onions	3%	73%	24%

Macro Nutrients

	Okra	Sauteed Yellow Onions	Recommended Dietary Allowance
Energy	1.6% 46.8kcal	6% 174kcal	2900kcal per day for Men 19-50 years
Fat	0.28% 0.27g	15.8% 15.3g	97g per day for Men 19-50 years
Saturated Fat	0.12% 0.037g	6.54% 2.1g	32g per day for Men 19-50 years
Omega 3	0.089% 0.001g	58.5% 0.94g	1.6g per day for Men 19-50 years
Omega 6	0.22% 0.037g	40% 6.8g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	8.12% 10.6g	8.57% 11g	130g per day for Men 19-50 years
Sugars	2.9% 2.1g	NA	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	2.9% 2.1g	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	% 2.98g	g per day for Men 19-50 years
Sucrose	% 0.85g	% 1.15g	g per day for Men 19-50 years
Fiber	12% 4.54g	6.34% 2.4g	38g per day for Men 19-50 years
Protein	4.9% 2.74g	2.4% 1.35g	56g per day for Men 19-50 years

Vitamins

	Okra	Sauteed Yellow Onions	Recommended Dietary Allowance
Vitamin A	5.67% 51μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	23.6% 0.28mg	5.8% 0.069mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.54% 0.085mg	4.47% 0.058mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8.86% 1.4mg	0.33% 0.052mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.95% 0.35mg	4.88% 0.24mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	23.4% 0.3mg	22.6% 0.29mg	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	0.71% 2.83μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	36.2% 32.6mg	2.83% 2.55mg	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	6.43% 0.96mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	37% 44.4μg	25.5% 30.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Okra	Sauteed Yellow Onions	Recommended Dietary Allowance
Calcium	11.6% 116mg	2.83% 28.3mg	1000mg per day for Men 19-50 years
Copper	17% 0.15mg	2.68% 0.024mg	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	4.8% 0.38mg	8mg per day for Men 19-50 years
Magnesium	19.2% 80.8mg	3.04% 12.8mg	420mg per day for Men 19-50 years
Manganese	48.6% 1.1mg	6.3% 0.14mg	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	6.7% 46.8mg	700mg per day for Men 19-50 years
Potassium	12.5% 424mg	5.54% 189mg	3400mg per day for Men 19-50 years
Selenium	1.8% 0.99μg	NA	55μg per day for Men 19-50 years
Sodium	0.66% 9.92mg	1.13% 17mg	1500mg per day for Men 19-50 years
Zinc	7.47% 0.82mg	2.7% 0.3mg	11mg per day for Men 19-50 years
Water	3.43% 127g	3.07% 113g	3700g per day for Men 19-50 years

Nutrient Comparison: Okra VS Sauteed Yellow Onions per 5 oz

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

Lets compare vitamin content per 5 ounces of Okra vs Sauteed Yellow Onions:

• 5 ounces of Okra have 4.1 times more Vitamin B1, 1.5 times more Vitamin B2, 27 times more Vitamin B3, 1.4 times more Vitamin B5, 30 times more Vitamin B9, 12.8 times more Vitamin C and 1.4 times more Vitamin K than Sauteed Yellow Onions.
• While 5 oz of Sauteed Yellow Onions contain 2.5 times more Vitamin E than Raw Okra.
• Both Okra and Sauteed Yellow Onions provide similar amounts of Vitamin B6 per five ounces.
• 5 ounces of Okra have insufficient amounts of Vitamin E
• 5 ounces of Sauteed Yellow Onions have insufficient amounts of Vitamin B3 and Vitamin B9
• Both Raw Okra as well as Sauteed Yellow Onions have insufficient amounts of Vitamin D in five ounces.

Comparing minerals per 5 ounces for Okra vs Sauteed Yellow Onions:

• 5 ounces of Okra have 4.1 times more Calcium, 6.4 times more Copper, 2.3 times more Iron, 6.3 times more Magnesium, 7.7 times more Manganese, 1.8 times more Phosphorus, 2.2 times more Potassium and 2.8 times more Zinc than Sauteed Yellow Onions.
• Both Okra and Sauteed Yellow Onions contain similar levels of Water per five ounces.
• 5 ounces of Sauteed Yellow Onions lack sufficient amounts of Copper and Zinc

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Okra have 1.9 times more Fiber and 2 times more Protein than Sauteed Yellow Onions.
• While 5 oz of Sauteed Yellow Onions contain 3.7 times more Energy, 56.8 times more Fat, 56.8 times more Saturated Fat, 660 times more Omega 3, 185 times more Omega 6 and 2.6 times more Fructose than Raw Okra.
• Both Okra and Sauteed Yellow Onions offer comparable quantities of Carbohydrate per five ounces.
• 5 ounces of Okra provide inadequate amounts of Energy, Omega 3 and Omega 6
• 5 ounces of Sauteed Yellow Onions provide inadequate amounts of Protein