Comparing Nutrients in 5 ounces Okra VS Frozen Roasted Potatoes with Salt

Macros Ratio

	Protein	Fat	Carbs
Okra	20%	4%	76%
Frozen Roasted Potatoes with Salt	7%	13%	80%

Macro Nutrients

	Okra	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Energy	1.6% 46.8kcal	6.2% 180kcal	2900kcal per day for Men 19-50 years
Fat	0.28% 0.27g	2.64% 2.57g	97g per day for Men 19-50 years
Saturated Fat	0.12% 0.037g	0.74% 0.24g	32g per day for Men 19-50 years
Omega 3	0.089% 0.001g	NA	1.6g per day for Men 19-50 years
Omega 6	0.22% 0.037g	NA	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	28.5% 37g	130g per day for Men 19-50 years
Sugars	2.9% 2.1g	1.35% 0.98g	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	9.7% 3.7g	38g per day for Men 19-50 years
Protein	4.9% 2.74g	5.6% 3.15g	56g per day for Men 19-50 years

Vitamins

	Okra	Frozen Roasted Potatoes with Salt	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	NA	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.54% 0.085mg	NA	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8.86% 1.4mg	NA	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.95% 0.35mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	23.4% 0.3mg	NA	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	NA	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	2.68% 2.4mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	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	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Calcium	11.6% 116mg	2.13% 21.3mg	1000mg per day for Men 19-50 years
Copper	17% 0.15mg	NA	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	8.86% 0.71mg	8mg per day for Men 19-50 years
Magnesium	19.2% 80.8mg	NA	420mg per day for Men 19-50 years
Manganese	48.6% 1.1mg	NA	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	NA	700mg per day for Men 19-50 years
Potassium	12.5% 424mg	18.8% 638mg	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	28% 422mg	1500mg per day for Men 19-50 years
Zinc	7.47% 0.82mg	NA	11mg per day for Men 19-50 years
Water	3.43% 127g	2.6% 97g	3700g per day for Men 19-50 years

Nutrient Comparison: Okra VS Frozen Roasted Potatoes with Salt per 5 oz

Compare the macro and micronutrient content in 5 oz of Okra versus 5 oz of Frozen Roasted Potatoes with Salt to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Okra vs Frozen Roasted Potatoes with Salt:

• 5 ounces of Okra have 13.5 times more Vitamin C than Frozen Roasted Potatoes with Salt.
• 5 ounces of Frozen Roasted Potatoes with Salt have insufficient amounts of Vitamin C

Comparing minerals per 5 ounces for Okra vs Frozen Roasted Potatoes with Salt:

• 5 ounces of Okra have 5.5 times more Calcium, 1.2 times more Iron and 1.3 times more Water than Frozen Roasted Potatoes with Salt.
• While 5 oz of Frozen Roasted Potatoes with Salt contain 1.5 times more Potassium and 42.6 times more Sodium than Raw Okra.
• 5 ounces of Frozen Roasted Potatoes with Salt lack sufficient amounts of Calcium

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Okra have 2.1 times more Sugars and 1.2 times more Fiber than Frozen Roasted Potatoes with Salt.
• While 5 oz of Frozen Roasted Potatoes with Salt contain 3.8 times more Energy and 3.5 times more Carbohydrate than Raw Okra.
• Both Okra and Frozen Roasted Potatoes with Salt offer comparable quantities of Protein per five ounces.
• 5 ounces of Okra provide inadequate amounts of Energy