Comparing Nutrients in 5 ounces Okra VS Baked White Potatoes

Macros Ratio

	Protein	Fat	Carbs
Okra	20%	4%	76%
Baked White Potatoes	9%	1%	90%

Macro Nutrients

	Okra	Baked White Potatoes	Recommended Dietary Allowance
Energy	1.6% 46.8kcal	4.5% 130kcal	2900kcal per day for Men 19-50 years
Fat	0.28% 0.27g	0.22% 0.21g	97g per day for Men 19-50 years
Saturated Fat	0.12% 0.037g	0.18% 0.057g	32g per day for Men 19-50 years
Omega 3	0.089% 0.001g	1.33% 0.021g	1.6g per day for Men 19-50 years
Omega 6	0.22% 0.037g	0.41% 0.069g	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	23% 30g	130g per day for Men 19-50 years
Sugars	2.9% 2.1g	3% 2.17g	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	0.7% 0.51g	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	% 0.89g	g per day for Men 19-50 years
Sucrose	% 0.85g	% 0.57g	g per day for Men 19-50 years
Fiber	12% 4.54g	7.83% 2.98g	38g per day for Men 19-50 years
Protein	4.9% 2.74g	5.3% 2.98g	56g per day for Men 19-50 years

Vitamins

	Okra	Baked White Potatoes	Recommended Dietary Allowance
Vitamin A	5.67% 51μg	0.16% 1.4μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	23.6% 0.28mg	5.67% 0.068mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.54% 0.085mg	4.7% 0.061mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8.86% 1.4mg	13.5% 2.17mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.95% 0.35mg	11% 0.54mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	23.4% 0.3mg	23% 0.3mg	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	13.5% 54μg	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	20% 18mg	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	0.38% 0.057mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	37% 44.4μg	3.2% 3.83μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Okra	Baked White Potatoes	Recommended Dietary Allowance
Calcium	11.6% 116mg	1.4% 14mg	1000mg per day for Men 19-50 years
Copper	17% 0.15mg	20% 0.18mg	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	11.3% 0.91mg	8mg per day for Men 19-50 years
Magnesium	19.2% 80.8mg	9.1% 38.3mg	420mg per day for Men 19-50 years
Manganese	48.6% 1.1mg	11.6% 0.27mg	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	15% 106mg	700mg per day for Men 19-50 years
Potassium	12.5% 424mg	22.7% 771mg	3400mg per day for Men 19-50 years
Selenium	1.8% 0.99μg	1.3% 0.71μg	55μg per day for Men 19-50 years
Sodium	0.66% 9.92mg	0.66% 9.92mg	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	2.9% 107g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Okra vs Baked White Potatoes:

• Raw Okra has 36 times more Vitamin A, 4.2 times more Vitamin B1, 1.4 times more Vitamin B2, 1.6 times more Vitamin B9, 1.8 times more Vitamin C, 6.8 times more Vitamin E and 11.6 times more Vitamin K than Baked Whole White Potatoes.
• While Baked Whole White Potatoes contain 1.5 times more Vitamin B3 and 1.6 times more Vitamin B5 than Raw Okra.
• Both Raw Okra and Baked Whole White Potatoes have similar amounts of Vitamin B6 per 5 oz.
• Both Raw Okra as well as Baked Whole White Potatoes have insufficient amounts of Vitamin B12 and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Okra vs Baked White Potatoes:

• Raw Okra has 8.2 times more Calcium, 2.1 times more Magnesium, 4.2 times more Manganese, 1.4 times more Selenium and 1.7 times more Zinc than Baked Whole White Potatoes.
• While Baked Whole White Potatoes contain 1.8 times more Potassium than Raw Okra.
• Both Raw Okra and Baked Whole White Potatoes have similar amounts of Copper, Iron, Phosphorus and Water per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Raw Okra has 1.5 times more Fiber than Baked Whole White Potatoes.
• While Baked Whole White Potatoes contain 2.8 times more Energy and 2.8 times more Carbohydrate than Raw Okra.
• Both Raw Okra and Baked Whole White Potatoes have similar amounts of Sugars and Protein per 5 oz.
• Both Raw Okra as well as Baked Whole White Potatoes have insufficient amounts of Fat, Omega 3, Omega 6, Cholesterol, Fructose, Glucose and Sucrose in 5 oz.