Comparing Nutrients in 7 ounces Frozen Broccoli Spears VS Boiled Okra

Macros Ratio

	Protein	Fat	Carbs
Frozen Broccoli Spears	33%	8%	59%
Boiled Okra	27%	7%	66%

Macro Nutrients

	Frozen Broccoli Spears	Boiled Okra	Recommended Dietary Allowance
Energy	2% 57.5kcal	1.5% 43.7kcal	2900kcal per day for Men 19-50 years
Fat	0.7% 0.67g	0.43% 0.42g	97g per day for Men 19-50 years
Saturated Fat	0.32% 0.1g	0.28% 0.089g	32g per day for Men 19-50 years
Omega 3	15.5% 0.25g	0.12% 0.002g	1.6g per day for Men 19-50 years
Omega 6	0.43% 0.073g	0.53% 0.089g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	8.17% 10.6g	6.9% 8.95g	130g per day for Men 19-50 years
Sugars	4.02% 2.9g	6.57% 4.76g	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	15.7% 5.95g	13% 4.96g	38g per day for Men 19-50 years
Protein	11% 6.07g	6.63% 3.7g	56g per day for Men 19-50 years

Vitamins

	Frozen Broccoli Spears	Boiled Okra	Recommended Dietary Allowance
Vitamin A	12.6% 113μg	3.1% 27.8μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	12% 0.14mg	22% 0.26mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17.4% 0.23mg	8.4% 0.11mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.73% 0.92mg	11% 1.73mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.6% 0.48mg	8.45% 0.42mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	26.7% 0.35mg	28.5% 0.37mg	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	46.6% 187μg	23% 91μg	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	151% 136mg	36% 32.3mg	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	18% 2.68mg	3.57% 0.54mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	168% 201μg	66% 79.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Broccoli Spears	Boiled Okra	Recommended Dietary Allowance
Calcium	8.14% 81.4mg	15.3% 153mg	1000mg per day for Men 19-50 years
Copper	7.94% 0.071mg	18.7% 0.17mg	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	18% 1.43mg	6.95% 0.56mg	8mg per day for Men 19-50 years
Magnesium	7.56% 31.8mg	17% 71.4mg	420mg per day for Men 19-50 years
Manganese	22% 0.51mg	25.4% 0.58mg	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	16.7% 117mg	9.07% 63.5mg	700mg per day for Men 19-50 years
Potassium	14.6% 496mg	7.88% 268mg	3400mg per day for Men 19-50 years
Selenium	6.86% 3.77μg	1.44% 0.79μg	55μg per day for Men 19-50 years
Sodium	2.25% 33.7mg	0.79% 12mg	1500mg per day for Men 19-50 years
Zinc	6.13% 0.67mg	7.76% 0.85mg	11mg per day for Men 19-50 years
Water	4.86% 180g	4.96% 184g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Broccoli Spears VS Boiled Okra per 7 oz

Compare the macro and micronutrient content in 7 oz of Frozen Broccoli Spears versus 7 oz of Boiled Okra to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Frozen Broccoli Spears vs Boiled Okra:

• 7 ounces of Frozen Broccoli Spears have 4.1 times more Vitamin A, 2.1 times more Vitamin B2, 2 times more Vitamin B9, 4.2 times more Vitamin C, 5 times more Vitamin E and 2.5 times more Vitamin K than Boiled Okra.
• While 7 oz of Boiled and Drained Okra contain 1.8 times more Vitamin B1 and 1.9 times more Vitamin B3 than Frozen Broccoli Spears.
• Both Frozen Broccoli Spears and Boiled Okra provide similar amounts of Vitamin B5 and Vitamin B6 per seven ounces.
• 7 ounces of Boiled Okra have insufficient amounts of Vitamin A and Vitamin E
• Both Frozen Broccoli Spears as well as Boiled and Drained Okra have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Frozen Broccoli Spears vs Boiled Okra:

• 7 ounces of Frozen Broccoli Spears have 2.6 times more Iron, 1.8 times more Phosphorus, 1.9 times more Potassium and 4.8 times more Selenium than Boiled Okra.
• While 7 oz of Boiled and Drained Okra contain 1.9 times more Calcium, 2.4 times more Copper, 2.3 times more Magnesium and 1.3 times more Zinc than Frozen Broccoli Spears.
• Both Frozen Broccoli Spears and Boiled Okra contain similar levels of Manganese and Water per seven ounces.
• 7 ounces of Boiled Okra lack sufficient amounts of Selenium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Frozen Broccoli Spears have 125 times more Omega 3 and 1.6 times more Protein than Boiled Okra.
• While 7 oz of Boiled and Drained Okra contain 1.6 times more Sugars than Frozen Broccoli Spears.
• Both Frozen Broccoli Spears and Boiled Okra offer comparable quantities of Carbohydrate and Fiber per seven ounces.
• 7 ounces of Boiled Okra provide inadequate amounts of Omega 3
• Both Frozen Broccoli Spears as well as Boiled and Drained Okra provide inadequate amounts of Energy and Omega 6 in seven ounces.