Comparing Nutrients in 5 ounces Onions Flakes VS Boiled Okra

Macros Ratio

	Protein	Fat	Carbs
Onions Flakes	10%	1%	89%
Boiled Okra	27%	7%	66%

Macro Nutrients

	Onions Flakes	Boiled Okra	Recommended Dietary Allowance
Energy	17% 495kcal	1.08% 31kcal	2900kcal per day for Men 19-50 years
Fat	0.67% 0.65g	0.31% 0.3g	97g per day for Men 19-50 years
Saturated Fat	0.35% 0.11g	0.2% 0.064g	32g per day for Men 19-50 years
Omega 3	0.8% 0.013g	0.089% 0.001g	1.6g per day for Men 19-50 years
Omega 6	1.4% 0.24g	0.38% 0.064g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	91% 118g	4.9% 6.4g	130g per day for Men 19-50 years
Sugars	73% 53g	4.7% 3.4g	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	NA	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	34.3% 13g	9.33% 3.54g	38g per day for Men 19-50 years
Protein	22.7% 12.7g	4.73% 2.65g	56g per day for Men 19-50 years

Vitamins

	Onions Flakes	Boiled Okra	Recommended Dietary Allowance
Vitamin A	0.16% 1.4μg	2.2% 20μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	59% 0.71mg	15.6% 0.19mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	11% 0.14mg	6% 0.078mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8.77% 1.4mg	7.7% 1.23mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	39% 1.96mg	6.04% 0.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	174% 2.27mg	20.4% 0.27mg	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	59% 235μg	16.3% 65.2μg	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	118% 106mg	25.7% 23mg	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	1.7% 0.26mg	2.55% 0.38mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.5% 5.4μg	47.2% 56.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Onions Flakes	Boiled Okra	Recommended Dietary Allowance
Calcium	36.4% 364mg	11% 109mg	1000mg per day for Men 19-50 years
Copper	65.5% 0.59mg	13.4% 0.12mg	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	27.5% 2.2mg	4.96% 0.4mg	8mg per day for Men 19-50 years
Magnesium	31% 130mg	12% 51mg	420mg per day for Men 19-50 years
Manganese	85.6% 1.97mg	18% 0.42mg	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	61.4% 429mg	6.48% 45.4mg	700mg per day for Men 19-50 years
Potassium	67.6% 2299mg	5.63% 191mg	3400mg per day for Men 19-50 years
Selenium	13% 7.1μg	1.03% 0.57μg	55μg per day for Men 19-50 years
Sodium	2% 29.8mg	0.57% 8.5mg	1500mg per day for Men 19-50 years
Zinc	24.4% 2.68mg	5.54% 0.61mg	11mg per day for Men 19-50 years
Water	0.15% 5.57g	3.55% 131g	3700g per day for Men 19-50 years

Nutrient Comparison: Onions Flakes VS Boiled Okra per 5 oz

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

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

• 5 ounces of Onions Flakes have 3.8 times more Vitamin B1, 1.8 times more Vitamin B2, 6.5 times more Vitamin B5, 8.6 times more Vitamin B6, 3.6 times more Vitamin B9 and 4.6 times more Vitamin C than Boiled Okra.
• While 5 oz of Boiled and Drained Okra contain 10.5 times more Vitamin K than Dry Onions Flakes.
• Both Onions Flakes and Boiled Okra provide similar amounts of Vitamin B3 per five ounces.
• Both Dry Onions Flakes as well as Boiled and Drained Okra have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin E in five ounces.

Comparing minerals per 5 ounces for Onions Flakes vs Boiled Okra:

• 5 ounces of Onions Flakes have 3.3 times more Calcium, 4.9 times more Copper, 5.5 times more Iron, 2.6 times more Magnesium, 4.7 times more Manganese, 9.5 times more Phosphorus, 12 times more Potassium, 12.5 times more Selenium and 4.4 times more Zinc than Boiled Okra.
• While 5 oz of Boiled and Drained Okra contain 23.6 times more Water than Dry Onions Flakes.
• 5 ounces of Boiled Okra lack sufficient amounts of Selenium

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Onions Flakes have 15.9 times more Energy, 18.5 times more Carbohydrate, 15.6 times more Sugars, 3.7 times more Fiber and 4.8 times more Protein than Boiled Okra.
• 5 ounces of Boiled Okra provide inadequate amounts of Energy
• Both Dry Onions Flakes as well as Boiled and Drained Okra provide inadequate amounts of Omega 3 and Omega 6 in five ounces.