Comparing Nutrients in 7 ounces Boiled Carrots VS Boiled Okra

Macros Ratio

	Protein	Fat	Carbs
Boiled Carrots	8%	4%	88%
Boiled Okra	27%	7%	66%

Macro Nutrients

	Boiled Carrots	Boiled Okra	Recommended Dietary Allowance
Energy	2.4% 69.5kcal	1.5% 43.7kcal	2900kcal per day for Men 19-50 years
Fat	0.37% 0.36g	0.43% 0.42g	97g per day for Men 19-50 years
Saturated Fat	0.19% 0.06g	0.28% 0.089g	32g per day for Men 19-50 years
Omega 3	0.12% 0.002g	0.12% 0.002g	1.6g per day for Men 19-50 years
Omega 6	1% 0.17g	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	12.5% 16.3g	6.9% 8.95g	130g per day for Men 19-50 years
Sugars	9.44% 6.85g	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	0.99% 0.71g	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	% 0.79g	NA	g per day for Men 19-50 years
Sucrose	% 5.36g	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	2.7% 1.5g	6.63% 3.7g	56g per day for Men 19-50 years

Vitamins

	Boiled Carrots	Boiled Okra	Recommended Dietary Allowance
Vitamin A	188% 1691μg	3.1% 27.8μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	11% 0.13mg	22% 0.26mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.7% 0.087mg	8.4% 0.11mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8% 1.28mg	11% 1.73mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.2% 0.46mg	8.45% 0.42mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	23.4% 0.3mg	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	6.95% 27.8μg	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	7.94% 7.14mg	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	13.6% 2.04mg	3.57% 0.54mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	22.7% 27μg	66% 79.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Carrots	Boiled Okra	Recommended Dietary Allowance
Calcium	5.95% 59.5mg	15.3% 153mg	1000mg per day for Men 19-50 years
Copper	3.75% 0.034mg	18.7% 0.17mg	0.9mg per day for Men 19-50 years
Fluoride	2.36% 94μg	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	8.43% 0.67mg	6.95% 0.56mg	8mg per day for Men 19-50 years
Magnesium	4.72% 20mg	17% 71.4mg	420mg per day for Men 19-50 years
Manganese	13.4% 0.31mg	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	8.5% 59.5mg	9.07% 63.5mg	700mg per day for Men 19-50 years
Potassium	13.7% 466mg	7.88% 268mg	3400mg per day for Men 19-50 years
Selenium	2.53% 1.4μg	1.44% 0.79μg	55μg per day for Men 19-50 years
Sodium	7.67% 115mg	0.79% 12mg	1500mg per day for Men 19-50 years
Zinc	3.6% 0.4mg	7.76% 0.85mg	11mg per day for Men 19-50 years
Water	4.84% 179g	4.96% 184g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Boiled Carrots vs Boiled Okra:

• Boiled and Drained Carrots have 60.9 times more Vitamin A and 3.8 times more Vitamin E than Boiled and Drained Okra.
• While Boiled and Drained Okra contains 2 times more Vitamin B1, 1.3 times more Vitamin B2, 1.4 times more Vitamin B3, 3.3 times more Vitamin B9, 4.5 times more Vitamin C and 2.9 times more Vitamin K than Boiled and Drained Carrots.
• Both Boiled and Drained Carrots and Boiled and Drained Okra have similar amounts of Vitamin B5 and Vitamin B6 per 7 oz.
• Both Boiled and Drained Carrots as well as Boiled and Drained Okra have insufficient amounts of Vitamin B12 and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Boiled Carrots vs Boiled Okra:

• Boiled and Drained Carrots have 1.2 times more Iron, 1.7 times more Potassium, 1.8 times more Selenium and 9.7 times more Sodium than Boiled and Drained Okra.
• While Boiled and Drained Okra contains 2.6 times more Calcium, 5 times more Copper, 3.6 times more Magnesium, 1.9 times more Manganese and 2.2 times more Zinc than Boiled and Drained Carrots.
• Both Boiled and Drained Carrots and Boiled and Drained Okra have similar amounts of Phosphorus and Water per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Boiled and Drained Carrots have 1.6 times more Energy, 1.8 times more Carbohydrate and 1.4 times more Sugars than Boiled and Drained Okra.
• While Boiled and Drained Okra contains 2.5 times more Protein than Boiled and Drained Carrots.
• Both Boiled and Drained Carrots and Boiled and Drained Okra have similar amounts of Fiber per 7 oz.
• Both Boiled and Drained Carrots as well as Boiled and Drained Okra have insufficient amounts of Fat, Omega 3, Omega 6, Cholesterol, Glucose and Sucrose in 7 oz.