Comparing Nutrients in 7 ounces Frozen Mustard Greens VS Okra

Macros Ratio

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

Macro Nutrients

	Frozen Mustard Greens	Okra	Recommended Dietary Allowance
Energy	1.37% 39.7kcal	2.26% 65.5kcal	2900kcal per day for Men 19-50 years
Fat	0.55% 0.54g	0.39% 0.38g	97g per day for Men 19-50 years
Saturated Fat	0.087% 0.028g	0.16% 0.052g	32g per day for Men 19-50 years
Omega 3	2.98% 0.048g	0.12% 0.002g	1.6g per day for Men 19-50 years
Omega 6	0.32% 0.054g	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	5.2% 6.77g	11.4% 14.8g	130g per day for Men 19-50 years
Sugars	NA	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	17.2% 6.55g	16.7% 6.35g	38g per day for Men 19-50 years
Protein	8.82% 4.94g	6.84% 3.83g	56g per day for Men 19-50 years

Vitamins

	Frozen Mustard Greens	Okra	Recommended Dietary Allowance
Vitamin A	57% 512μg	7.94% 71.4μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	7.94% 0.095mg	33% 0.4mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9.3% 0.12mg	9.16% 0.12mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.9% 0.62mg	12.4% 2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	0.75% 0.038mg	9.72% 0.49mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	20% 0.26mg	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	68.5% 274μg	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	55.8% 50.2mg	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	NA	3.57% 0.54mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	51.8% 62μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Mustard Greens	Okra	Recommended Dietary Allowance
Calcium	23% 230mg	16.3% 163mg	1000mg per day for Men 19-50 years
Copper	14.8% 0.13mg	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	32% 2.56mg	15.4% 1.23mg	8mg per day for Men 19-50 years
Magnesium	7.1% 29.8mg	27% 113mg	420mg per day for Men 19-50 years
Manganese	29.2% 0.67mg	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	8.5% 59.5mg	17.3% 121mg	700mg per day for Men 19-50 years
Potassium	9.92% 337mg	17.5% 593mg	3400mg per day for Men 19-50 years
Selenium	2.53% 1.4μg	2.53% 1.4μg	55μg per day for Men 19-50 years
Sodium	3.84% 57.5mg	0.93% 14mg	1500mg per day for Men 19-50 years
Zinc	4.15% 0.46mg	10.5% 1.15mg	11mg per day for Men 19-50 years
Water	5% 185g	4.8% 178g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Mustard Greens VS Okra per 7 oz

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

• 7 ounces of Frozen Mustard Greens have 7.2 times more Vitamin A and 2.3 times more Vitamin B9 than Okra.
• While 7 oz of Raw Okra contain 4.2 times more Vitamin B1, 3.2 times more Vitamin B3, 12.9 times more Vitamin B5 and 1.6 times more Vitamin B6 than Frozen Mustard Greens, Unprepared.
• Both Frozen Mustard Greens and Okra provide similar amounts of Vitamin B2 and Vitamin C per seven ounces.
• 7 ounces of Frozen Mustard Greens have insufficient amounts of Vitamin B3 and Vitamin B5
• Both Frozen Mustard Greens, Unprepared as well as Raw Okra have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Frozen Mustard Greens vs Okra:

• 7 ounces of Frozen Mustard Greens have 1.4 times more Calcium and 2.1 times more Iron than Okra.
• While 7 oz of Raw Okra contain 1.6 times more Copper, 3.8 times more Magnesium, 2.3 times more Manganese, 2 times more Phosphorus, 1.8 times more Potassium and 2.5 times more Zinc than Frozen Mustard Greens, Unprepared.
• Both Frozen Mustard Greens and Okra contain similar levels of Water per seven ounces.
• Both Frozen Mustard Greens, Unprepared as well as Raw Okra lack sufficient amounts of Selenium in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Frozen Mustard Greens have 1.3 times more Protein than Okra.
• While 7 oz of Raw Okra contain 2.2 times more Carbohydrate than Frozen Mustard Greens, Unprepared.
• Both Frozen Mustard Greens and Okra offer comparable quantities of Fiber per seven ounces.
• Both Frozen Mustard Greens, Unprepared as well as Raw Okra provide inadequate amounts of Energy, Omega 3 and Omega 6 in seven ounces.

Frequently Asked Questions about Frozen Mustard Greens VS Okra

What are the health benefits of Frozen Mustard Greens compared to Okra?

Both frozen mustard greens and okra are nutritious plant-based foods. Mustard greens are high in vitamins A, C, and K, as well as folate and fiber. They are also a good source of antioxidants. Okra, on the other hand, is rich in vitamins C and K, as well as folate and fiber. It also contains a unique type of fiber called mucilage, which can help support digestive health. Both foods can be beneficial for overall health when included in a balanced vegan diet.

Can I lose weight easier by eating more Frozen Mustard Greens or Okra?

Both frozen mustard greens and okra are low in calories and high in fiber, making them great choices for weight loss. However, weight loss ultimately comes down to creating a calorie deficit, so it's important to focus on overall calorie intake and portion sizes in addition to choosing nutrient-dense foods like these vegetables. Incorporating a variety of vegetables into your diet, along with other whole plant-based foods, can help support weight loss and overall health.

Should I eat more Frozen Mustard Greens or more Okra to gain more muscles while training consistently?

Both frozen mustard greens and okra are nutritious options to include in your diet while training to gain muscle. Mustard greens are rich in vitamins A, C, and K, as well as calcium and iron, which are important for muscle function and overall health. Okra is a good source of fiber, vitamins C and K, and antioxidants that can support muscle recovery and growth. To maximize muscle gain, it's important to consume a variety of plant-based foods that provide a balance of essential nutrients. You can include both frozen mustard greens and okra in your meals to ensure you are getting a diverse range of nutrients that support muscle development. Additionally, be sure to include other protein-rich plant foods such as legumes, tofu, tempeh, nuts, and seeds to support muscle growth and repair.

What is the environmental impact of producing Frozen Mustard Greens compared to Okra?

Both Frozen Mustard Greens and Okra have a relatively low environmental impact compared to animal-based foods. However, the production of Frozen Mustard Greens generally requires less water and land compared to Okra. Additionally, Frozen Mustard Greens are typically easier to transport and store, which can reduce carbon emissions associated with transportation. Overall, both options are good choices for environmentally-conscious consumers.