Comparing Nutrients in 7 ounces Cooked Frozen Carrots VS Okra

Macros Ratio

	Protein	Fat	Carbs
Cooked Frozen Carrots	6%	16%	78%
Okra	20%	4%	76%

Macro Nutrients

	Cooked Frozen Carrots	Okra	Recommended Dietary Allowance
Energy	2.53% 73.4kcal	2.26% 65.5kcal	2900kcal per day for Men 19-50 years
Fat	1.4% 1.35g	0.39% 0.38g	97g per day for Men 19-50 years
Saturated Fat	0.74% 0.24g	0.16% 0.052g	32g per day for Men 19-50 years
Omega 3	5.46% 0.087g	0.12% 0.002g	1.6g per day for Men 19-50 years
Omega 6	3.37% 0.57g	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	11.8% 15.3g	11.4% 14.8g	130g per day for Men 19-50 years
Sugars	11% 8.1g	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	0.77% 0.56g	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	% 0.71g	% 0.64g	g per day for Men 19-50 years
Sucrose	% 6.83g	% 1.2g	g per day for Men 19-50 years
Fiber	17.2% 6.55g	16.7% 6.35g	38g per day for Men 19-50 years
Protein	2.06% 1.15g	6.84% 3.83g	56g per day for Men 19-50 years

Vitamins

	Cooked Frozen Carrots	Okra	Recommended Dietary Allowance
Vitamin A	187% 1679μg	7.94% 71.4μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	4.96% 0.06mg	33% 0.4mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.65% 0.073mg	9.16% 0.12mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.16% 0.83mg	12.4% 2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.9% 0.35mg	9.72% 0.49mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	13% 0.17mg	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	5.46% 22μg	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	5.07% 4.56mg	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	13.4% 2mg	3.57% 0.54mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	22.5% 27μg	51.8% 62μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Frozen Carrots	Okra	Recommended Dietary Allowance
Calcium	6.95% 69.5mg	16.3% 163mg	1000mg per day for Men 19-50 years
Copper	18% 0.16mg	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	13% 1.05mg	15.4% 1.23mg	8mg per day for Men 19-50 years
Magnesium	5.2% 22mg	27% 113mg	420mg per day for Men 19-50 years
Manganese	14.4% 0.33mg	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	8.8% 61.5mg	17.3% 121mg	700mg per day for Men 19-50 years
Potassium	11.2% 381mg	17.5% 593mg	3400mg per day for Men 19-50 years
Selenium	2.16% 1.2μg	2.53% 1.4μg	55μg per day for Men 19-50 years
Sodium	7.8% 117mg	0.93% 14mg	1500mg per day for Men 19-50 years
Zinc	6.3% 0.69mg	10.5% 1.15mg	11mg per day for Men 19-50 years
Water	4.84% 179g	4.8% 178g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Frozen Carrots VS Okra per 7 oz

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

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

• 7 ounces of Cooked Frozen Carrots have 23.5 times more Vitamin A and 3.7 times more Vitamin E than Okra.
• While 7 oz of Raw Okra contain 6.7 times more Vitamin B1, 1.6 times more Vitamin B2, 2.4 times more Vitamin B3, 1.4 times more Vitamin B5, 2.6 times more Vitamin B6, 5.5 times more Vitamin B9, 10 times more Vitamin C and 2.3 times more Vitamin K than Boiled and Drained Frozen Carrots.
• 7 ounces of Okra have insufficient amounts of Vitamin E
• Both Boiled and Drained Frozen Carrots as well as Raw Okra have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Cooked Frozen Carrots vs Okra:

• 7 ounces of Cooked Frozen Carrots have 8.4 times more Sodium than Okra.
• While 7 oz of Raw Okra contain 2.3 times more Calcium, 1.3 times more Copper, 5.2 times more Magnesium, 4.7 times more Manganese, 2 times more Phosphorus, 1.6 times more Potassium and 1.7 times more Zinc than Boiled and Drained Frozen Carrots.
• Both Cooked Frozen Carrots and Okra contain similar levels of Iron and Water per seven ounces.
• Both Boiled and Drained Frozen Carrots as well as Raw Okra lack sufficient amounts of Selenium in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Cooked Frozen Carrots have 44 times more Omega 3 and 2.8 times more Sugars than Okra.
• While 7 oz of Raw Okra contain 3.3 times more Protein than Boiled and Drained Frozen Carrots.
• Both Cooked Frozen Carrots and Okra offer comparable quantities of Carbohydrate and Fiber per seven ounces.
• 7 ounces of Cooked Frozen Carrots provide inadequate amounts of Protein
• 7 ounces of Okra provide inadequate amounts of Omega 3
• Both Boiled and Drained Frozen Carrots as well as Raw Okra provide inadequate amounts of Energy and Omega 6 in seven ounces.