Comparing Nutrients in 7 ounces Cooked Frozen Mustard Greens VS Okra

Macros Ratio

	Protein	Fat	Carbs
Cooked Frozen Mustard Greens	38%	9%	53%
Okra	20%	4%	76%

Macro Nutrients

	Cooked Frozen Mustard Greens	Okra	Recommended Dietary Allowance
Energy	1.3% 37.7kcal	2.26% 65.5kcal	2900kcal per day for Men 19-50 years
Fat	0.51% 0.5g	0.39% 0.38g	97g per day for Men 19-50 years
Saturated Fat	0.081% 0.026g	0.16% 0.052g	32g per day for Men 19-50 years
Omega 3	2.73% 0.044g	0.12% 0.002g	1.6g per day for Men 19-50 years
Omega 6	0.28% 0.048g	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	4.75% 6.17g	11.4% 14.8g	130g per day for Men 19-50 years
Sugars	0.88% 0.64g	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	14.6% 5.56g	16.7% 6.35g	38g per day for Men 19-50 years
Protein	8.04% 4.5g	6.84% 3.83g	56g per day for Men 19-50 years

Vitamins

	Cooked Frozen Mustard Greens	Okra	Recommended Dietary Allowance
Vitamin A	78% 703μg	7.94% 71.4μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	6.6% 0.079mg	33% 0.4mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	8.1% 0.11mg	9.16% 0.12mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.2% 0.51mg	12.4% 2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	0.64% 0.032mg	9.72% 0.49mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	16.5% 0.21mg	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	34.7% 139μg	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	30.4% 27.4mg	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	554% 665μg	51.8% 62μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Frozen Mustard Greens	Okra	Recommended Dietary Allowance
Calcium	20% 200mg	16.3% 163mg	1000mg per day for Men 19-50 years
Copper	12.8% 0.12mg	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	27.8% 2.22mg	15.4% 1.23mg	8mg per day for Men 19-50 years
Magnesium	6.14% 25.8mg	27% 113mg	420mg per day for Men 19-50 years
Manganese	25.4% 0.58mg	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	6.8% 47.6mg	17.3% 121mg	700mg per day for Men 19-50 years
Potassium	8.1% 276mg	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	3.3% 49.6mg	0.93% 14mg	1500mg per day for Men 19-50 years
Zinc	3.6% 0.4mg	10.5% 1.15mg	11mg per day for Men 19-50 years
Water	5.03% 186g	4.8% 178g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Frozen Mustard Greens VS Okra per 7 oz

Compare the macro and micronutrient content in 7 oz of Cooked Frozen Mustard Greens 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 Mustard Greens vs Okra:

• 7 ounces of Cooked Frozen Mustard Greens have 9.8 times more Vitamin A, 5 times more Vitamin E and 10.7 times more Vitamin K than Okra.
• While 7 oz of Raw Okra contain 5 times more Vitamin B1, 3.9 times more Vitamin B3, 15.3 times more Vitamin B5, 2 times more Vitamin B6 and 1.7 times more Vitamin C than Boiled and Drained Frozen Mustard Greens.
• Both Cooked Frozen Mustard Greens and Okra provide similar amounts of Vitamin B2 and Vitamin B9 per seven ounces.
• 7 ounces of Cooked Frozen Mustard Greens have insufficient amounts of Vitamin B3 and Vitamin B5
• 7 ounces of Okra have insufficient amounts of Vitamin E
• Both Boiled and Drained Frozen Mustard Greens 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 Mustard Greens vs Okra:

• 7 ounces of Cooked Frozen Mustard Greens have 1.2 times more Calcium and 1.8 times more Iron than Okra.
• While 7 oz of Raw Okra contain 1.9 times more Copper, 4.4 times more Magnesium, 2.7 times more Manganese, 2.5 times more Phosphorus, 2.2 times more Potassium and 2.9 times more Zinc than Boiled and Drained Frozen Mustard Greens.
• Both Cooked Frozen Mustard Greens and Okra contain similar levels of Water per seven ounces.
• 7 ounces of Cooked Frozen Mustard Greens lack sufficient amounts of Zinc
• Both Boiled and Drained Frozen Mustard Greens as well as Raw Okra lack sufficient amounts of Selenium in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 oz of Raw Okra contain 2.4 times more Carbohydrate and 4.6 times more Sugars than Boiled and Drained Frozen Mustard Greens.
• Both Cooked Frozen Mustard Greens and Okra offer comparable quantities of Fiber and Protein per seven ounces.
• Both Boiled and Drained Frozen Mustard Greens as well as Raw Okra provide inadequate amounts of Energy, Omega 3 and Omega 6 in seven ounces.