Comparing Nutrients in 5 ounces Boiled Onions VS Okra

Macros Ratio

	Protein	Fat	Carbs
Boiled Onions	11%	4%	85%
Okra	20%	4%	76%

Macro Nutrients

	Boiled Onions	Okra	Recommended Dietary Allowance
Energy	2.15% 62.4kcal	1.6% 46.8kcal	2900kcal per day for Men 19-50 years
Fat	0.28% 0.27g	0.28% 0.27g	97g per day for Men 19-50 years
Saturated Fat	0.14% 0.044g	0.12% 0.037g	32g per day for Men 19-50 years
Omega 3	0.35% 0.006g	0.089% 0.001g	1.6g per day for Men 19-50 years
Omega 6	0.58% 0.099g	0.22% 0.037g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	11% 14.4g	8.12% 10.6g	130g per day for Men 19-50 years
Sugars	9.25% 6.7g	2.9% 2.1g	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	2.8% 2.04g	1.1% 0.81g	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	% 3.1g	% 0.45g	g per day for Men 19-50 years
Sucrose	% 1.56g	% 0.85g	g per day for Men 19-50 years
Fiber	5.22% 2g	12% 4.54g	38g per day for Men 19-50 years
Protein	3.44% 1.93g	4.9% 2.74g	56g per day for Men 19-50 years

Vitamins

	Boiled Onions	Okra	Recommended Dietary Allowance
Vitamin A	0% 0μg	5.67% 51μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	4.96% 0.06mg	23.6% 0.28mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.5% 0.033mg	6.54% 0.085mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	1.46% 0.23mg	8.86% 1.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.2% 0.16mg	6.95% 0.35mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	14% 0.18mg	23.4% 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	5.3% 21.3μg	21.3% 85μg	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	8.2% 7.37mg	36.2% 32.6mg	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	0.19% 0.028mg	2.55% 0.38mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.59% 0.71μg	37% 44.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Onions	Okra	Recommended Dietary Allowance
Calcium	3.1% 31mg	11.6% 116mg	1000mg per day for Men 19-50 years
Copper	10.6% 0.095mg	17% 0.15mg	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	4.25% 0.34mg	11% 0.88mg	8mg per day for Men 19-50 years
Magnesium	3.7% 15.6mg	19.2% 80.8mg	420mg per day for Men 19-50 years
Manganese	9.43% 0.22mg	48.6% 1.1mg	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	7.1% 49.6mg	12.4% 86.5mg	700mg per day for Men 19-50 years
Potassium	6.92% 235mg	12.5% 424mg	3400mg per day for Men 19-50 years
Selenium	1.55% 0.85μg	1.8% 0.99μg	55μg per day for Men 19-50 years
Sodium	0.28% 4.25mg	0.66% 9.92mg	1500mg per day for Men 19-50 years
Zinc	2.7% 0.3mg	7.47% 0.82mg	11mg per day for Men 19-50 years
Water	3.37% 125g	3.43% 127g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Onions VS Okra per 5 oz

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

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

• 5 oz of Raw Okra contain more Vitamin A, 4.8 times more Vitamin B1, 2.6 times more Vitamin B2, 6.1 times more Vitamin B3, 2.2 times more Vitamin B5, 1.7 times more Vitamin B6, 4 times more Vitamin B9, 4.4 times more Vitamin C and 62.6 times more Vitamin K than Boiled and Drained Onions.
• 5 ounces of Boiled Onions have insufficient amounts of Vitamin A, Vitamin B2, Vitamin B3 and Vitamin K
• Both Boiled and Drained Onions as well as Raw Okra have insufficient amounts of Vitamin B12, Vitamin D and Vitamin E in five ounces.

Comparing minerals per 5 ounces for Boiled Onions vs Okra:

• 5 oz of Raw Okra contain 3.7 times more Calcium, 1.6 times more Copper, 2.6 times more Iron, 5.2 times more Magnesium, 5.2 times more Manganese, 1.7 times more Phosphorus, 1.8 times more Potassium and 2.8 times more Zinc than Boiled and Drained Onions.
• Both Boiled Onions and Okra contain similar levels of Water per five ounces.
• 5 ounces of Boiled Onions lack sufficient amounts of Zinc
• Both Boiled and Drained Onions as well as Raw Okra lack sufficient amounts of Selenium in five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Boiled Onions have 1.4 times more Carbohydrate and 3.2 times more Sugars than Okra.
• While 5 oz of Raw Okra contain 2.3 times more Fiber and 1.4 times more Protein than Boiled and Drained Onions.
• Both Boiled and Drained Onions as well as Raw Okra provide inadequate amounts of Energy, Omega 3 and Omega 6 in five ounces.