Comparing Nutrients in 7 ounces Frozen Broccoli Spears VS Okra

Macros Ratio

	Protein	Fat	Carbs
Frozen Broccoli Spears	33%	8%	59%
Okra	20%	4%	76%

Macro Nutrients

	Frozen Broccoli Spears	Okra	Recommended Dietary Allowance
Energy	2% 57.5kcal	2.26% 65.5kcal	2900kcal per day for Men 19-50 years
Fat	0.7% 0.67g	0.39% 0.38g	97g per day for Men 19-50 years
Saturated Fat	0.32% 0.1g	0.16% 0.052g	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	0.3% 0.052g	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	11.4% 14.8g	130g per day for Men 19-50 years
Sugars	4.02% 2.9g	4.05% 2.94g	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	1.56% 1.13g	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	% 0.64g	g per day for Men 19-50 years
Sucrose	NA	% 1.2g	g per day for Men 19-50 years
Fiber	15.7% 5.95g	16.7% 6.35g	38g per day for Men 19-50 years
Protein	11% 6.07g	6.84% 3.83g	56g per day for Men 19-50 years

Vitamins

	Frozen Broccoli Spears	Okra	Recommended Dietary Allowance
Vitamin A	12.6% 113μg	7.94% 71.4μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	12% 0.14mg	33% 0.4mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17.4% 0.23mg	9.16% 0.12mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.73% 0.92mg	12.4% 2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.6% 0.48mg	9.72% 0.49mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	26.7% 0.35mg	33% 0.43mg	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	29.8% 119μg	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	50.7% 45.6mg	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	18% 2.68mg	3.57% 0.54mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	168% 201μg	51.8% 62μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Broccoli Spears	Okra	Recommended Dietary Allowance
Calcium	8.14% 81.4mg	16.3% 163mg	1000mg per day for Men 19-50 years
Copper	7.94% 0.071mg	24% 0.22mg	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	15.4% 1.23mg	8mg per day for Men 19-50 years
Magnesium	7.56% 31.8mg	27% 113mg	420mg per day for Men 19-50 years
Manganese	22% 0.51mg	68% 1.56mg	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	17.3% 121mg	700mg per day for Men 19-50 years
Potassium	14.6% 496mg	17.5% 593mg	3400mg per day for Men 19-50 years
Selenium	6.86% 3.77μg	2.53% 1.4μg	55μg per day for Men 19-50 years
Sodium	2.25% 33.7mg	0.93% 14mg	1500mg per day for Men 19-50 years
Zinc	6.13% 0.67mg	10.5% 1.15mg	11mg per day for Men 19-50 years
Water	4.86% 180g	4.8% 178g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Broccoli Spears VS Okra per 7 oz

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

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

• 7 ounces of Frozen Broccoli Spears have 1.6 times more Vitamin A, 1.9 times more Vitamin B2, 1.6 times more Vitamin B9, 3 times more Vitamin C, 5 times more Vitamin E and 3.2 times more Vitamin K than Okra.
• While 7 oz of Raw Okra contain 2.8 times more Vitamin B1 and 2.2 times more Vitamin B3 than Frozen Broccoli Spears.
• Both Frozen Broccoli Spears and Okra provide similar amounts of Vitamin B5 and Vitamin B6 per seven ounces.
• 7 ounces of Okra have insufficient amounts of Vitamin E
• Both Frozen Broccoli Spears as well as Raw Okra have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

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

• 7 ounces of Frozen Broccoli Spears have 2.7 times more Selenium than Okra.
• While 7 oz of Raw Okra contain 2 times more Calcium, 3 times more Copper, 3.6 times more Magnesium, 3.1 times more Manganese and 1.7 times more Zinc than Frozen Broccoli Spears.
• Both Frozen Broccoli Spears and Okra contain similar levels of Iron, Phosphorus, Potassium and Water per seven ounces.
• 7 ounces of 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 Okra.
• While 7 oz of Raw Okra contain 1.4 times more Carbohydrate than Frozen Broccoli Spears.
• Both Frozen Broccoli Spears and Okra offer comparable quantities of Sugars and Fiber per seven ounces.
• 7 ounces of Okra provide inadequate amounts of Omega 3
• Both Frozen Broccoli Spears as well as Raw Okra provide inadequate amounts of Energy and Omega 6 in seven ounces.

Frequently Asked Questions about Frozen Broccoli Spears VS Okra

What are the health benefits of Frozen Broccoli Spears compared to Okra?

Both frozen broccoli spears and okra are nutritious vegetables that offer various health benefits. Broccoli is a good source of vitamins C and K, fiber, and antioxidants, which can help support the immune system, promote healthy digestion, and reduce inflammation. Okra is rich in vitamins A, C, and K, as well as fiber and antioxidants, which can aid in digestion, support heart health, and improve blood sugar control. Both vegetables are low in calories and can be a great addition to a balanced vegan diet.

Can I lose weight easier by eating more Frozen Broccoli Spears or Okra?

Both frozen broccoli spears and okra are low in calories and high in fiber, making them great choices for weight loss. However, broccoli spears are slightly lower in calories and higher in fiber compared to okra. Therefore, incorporating more frozen broccoli spears into your diet may help you lose weight easier. Remember to pair them with a variety of other nutrient-dense foods for a well-rounded and balanced diet.

Should I eat more Frozen Broccoli Spears or more Okra to gain more muscles while training consistently?

Both frozen broccoli spears and okra are excellent choices for muscle gain as they are both rich in protein, vitamins, and minerals. However, broccoli spears are higher in protein content compared to okra, making them a slightly better option for muscle building. Additionally, broccoli spears are also a good source of antioxidants and fiber, which can aid in muscle recovery and overall health. Incorporating both vegetables into your diet can provide a well-rounded nutrient profile to support your muscle-building goals.

What is the environmental impact of producing Frozen Broccoli Spears compared to Okra?

Both Frozen Broccoli Spears and Okra have a relatively low environmental impact compared to animal products. However, broccoli typically requires more water and resources to grow compared to okra. Okra is also known to be a drought-resistant crop, making it a more sustainable option in areas with limited water availability. Overall, both options are good choices for a plant-based diet, but okra may have a slight edge in terms of environmental sustainability.