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

Macros Ratio

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

Macro Nutrients

	Frozen Roasted Potatoes with Salt	Okra	Recommended Dietary Allowance
Energy	6.2% 180kcal	1.6% 46.8kcal	2900kcal per day for Men 19-50 years
Fat	2.64% 2.57g	0.28% 0.27g	97g per day for Men 19-50 years
Saturated Fat	0.74% 0.24g	0.12% 0.037g	32g per day for Men 19-50 years
Omega 3	NA	0.089% 0.001g	1.6g per day for Men 19-50 years
Omega 6	NA	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	28.5% 37g	8.12% 10.6g	130g per day for Men 19-50 years
Sugars	1.35% 0.98g	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	NA	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	NA	% 0.45g	g per day for Men 19-50 years
Sucrose	NA	% 0.85g	g per day for Men 19-50 years
Fiber	9.7% 3.7g	12% 4.54g	38g per day for Men 19-50 years
Protein	5.6% 3.15g	4.9% 2.74g	56g per day for Men 19-50 years

Vitamins

	Frozen Roasted Potatoes with Salt	Okra	Recommended Dietary Allowance
Vitamin A	NA	5.67% 51μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	NA	23.6% 0.28mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	NA	6.54% 0.085mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	NA	8.86% 1.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	6.95% 0.35mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	NA	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	NA	21.3% 85μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	2.68% 2.4mg	36.2% 32.6mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	2.55% 0.38mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	37% 44.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Roasted Potatoes with Salt	Okra	Recommended Dietary Allowance
Calcium	2.13% 21.3mg	11.6% 116mg	1000mg per day for Men 19-50 years
Copper	NA	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	8.86% 0.71mg	11% 0.88mg	8mg per day for Men 19-50 years
Magnesium	NA	19.2% 80.8mg	420mg per day for Men 19-50 years
Manganese	NA	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	NA	12.4% 86.5mg	700mg per day for Men 19-50 years
Potassium	18.8% 638mg	12.5% 424mg	3400mg per day for Men 19-50 years
Selenium	NA	1.8% 0.99μg	55μg per day for Men 19-50 years
Sodium	28% 422mg	0.66% 9.92mg	1500mg per day for Men 19-50 years
Zinc	NA	7.47% 0.82mg	11mg per day for Men 19-50 years
Water	2.6% 97g	3.43% 127g	3700g per day for Men 19-50 years

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

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

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

• 5 oz of Raw Okra contain 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 Frozen Roasted Potatoes with Salt vs Okra:

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

Comparison of macro-nutrients per 5 ounces:

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