Comparing Nutrients in 5 ounces Okra VS Potato Skin

Macros Ratio

	Protein	Fat	Carbs
Okra	20%	4%	76%
Potato Skin	17%	1%	82%

Macro Nutrients

	Okra	Potato Skin	Recommended Dietary Allowance
Energy	1.6% 46.8kcal	2.83% 82.2kcal	2900kcal per day for Men 19-50 years
Fat	0.28% 0.27g	0.15% 0.14g	97g per day for Men 19-50 years
Saturated Fat	0.12% 0.037g	0.12% 0.037g	32g per day for Men 19-50 years
Omega 3	0.089% 0.001g	0.89% 0.014g	1.6g per day for Men 19-50 years
Omega 6	0.22% 0.037g	0.27% 0.045g	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	13.6% 17.6g	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	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	6.5% 3.64g	56g per day for Men 19-50 years

Vitamins

	Okra	Potato Skin	Recommended Dietary Allowance
Vitamin A	5.67% 51μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	23.6% 0.28mg	2.5% 0.03mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.54% 0.085mg	4.14% 0.054mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8.86% 1.4mg	9.15% 1.46mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.95% 0.35mg	8.56% 0.43mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	23.4% 0.3mg	26% 0.34mg	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	6.02% 24μg	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	18% 16mg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	37% 44.4μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Okra	Potato Skin	Recommended Dietary Allowance
Calcium	11.6% 116mg	4.25% 42.5mg	1000mg per day for Men 19-50 years
Copper	17% 0.15mg	66.6% 0.6mg	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	57.4% 4.6mg	8mg per day for Men 19-50 years
Magnesium	19.2% 80.8mg	7.76% 32.6mg	420mg per day for Men 19-50 years
Manganese	48.6% 1.1mg	37% 0.85mg	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	7.7% 54mg	700mg per day for Men 19-50 years
Potassium	12.5% 424mg	17.2% 585mg	3400mg per day for Men 19-50 years
Selenium	1.8% 0.99μg	0.77% 0.43μg	55μg per day for Men 19-50 years
Sodium	0.66% 9.92mg	0.94% 14mg	1500mg per day for Men 19-50 years
Zinc	7.47% 0.82mg	4.5% 0.5mg	11mg per day for Men 19-50 years
Water	3.43% 127g	3.2% 118g	3700g per day for Men 19-50 years

Nutrient Comparison: Okra VS Potato Skin per 5 oz

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

Lets compare vitamin content per 5 ounces of Okra vs Potato Skin:

• 5 ounces of Okra have more Vitamin A, 9.5 times more Vitamin B1, 1.6 times more Vitamin B2, 3.5 times more Vitamin B9 and 2 times more Vitamin C than Potato Skin.
• Both Okra and Potato Skin provide similar amounts of Vitamin B3, Vitamin B5 and Vitamin B6 per five ounces.
• 5 ounces of Potato Skin have insufficient amounts of Vitamin A and Vitamin B1
• Both Raw Okra as well as Raw Potato Skin have insufficient amounts of Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Okra vs Potato Skin:

• 5 ounces of Okra have 2.7 times more Calcium, 2.5 times more Magnesium, 1.3 times more Manganese, 1.6 times more Phosphorus and 1.7 times more Zinc than Potato Skin.
• While 5 oz of Raw Potato Skin contain 3.9 times more Copper, 5.2 times more Iron and 1.4 times more Potassium than Raw Okra.
• Both Okra and Potato Skin contain similar levels of Water per five ounces.
• Both Raw Okra as well as Raw Potato Skin lack sufficient amounts of Selenium in five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Okra have 1.3 times more Fiber than Potato Skin.
• While 5 oz of Raw Potato Skin contain 1.8 times more Energy, 1.7 times more Carbohydrate and 1.3 times more Protein than Raw Okra.
• 5 ounces of Okra provide inadequate amounts of Energy
• Both Raw Okra as well as Raw Potato Skin provide inadequate amounts of Omega 3 and Omega 6 in five ounces.