Comparing Nutrients in 7 ounces Almonds VS Okra

Macros Ratio

	Protein	Fat	Carbs
Almonds	14%	72%	14%
Okra	20%	4%	76%

Macro Nutrients

	Almonds	Okra	Recommended Dietary Allowance
Energy	39.6% 1149kcal	2.26% 65.5kcal	2900kcal per day for Men 19-50 years
Fat	102% 99g	0.39% 0.38g	97g per day for Men 19-50 years
Saturated Fat	23.6% 7.54g	0.16% 0.052g	32g per day for Men 19-50 years
Omega 3	0.37% 0.006g	0.12% 0.002g	1.6g per day for Men 19-50 years
Omega 6	144% 24.5g	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	33% 42.8g	11.4% 14.8g	130g per day for Men 19-50 years
Sugars	12% 8.63g	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	0.3% 0.22g	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	% 0.34g	% 0.64g	g per day for Men 19-50 years
Sucrose	% 7.84g	% 1.2g	g per day for Men 19-50 years
Fiber	65.3% 25g	16.7% 6.35g	38g per day for Men 19-50 years
Protein	75% 42g	6.84% 3.83g	56g per day for Men 19-50 years

Vitamins

	Almonds	Okra	Recommended Dietary Allowance
Vitamin A	0% 0μg	7.94% 71.4μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	34% 0.41mg	33% 0.4mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	174% 2.26mg	9.16% 0.12mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	45% 7.18mg	12.4% 2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	18.7% 0.93mg	9.72% 0.49mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	21% 0.27mg	33% 0.43mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	377% 113μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	22% 87.3μg	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	0% 0mg	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	339% 51mg	3.57% 0.54mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	51.8% 62μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Almonds	Okra	Recommended Dietary Allowance
Calcium	53.4% 534mg	16.3% 163mg	1000mg per day for Men 19-50 years
Copper	227% 2.05mg	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	92% 7.36mg	15.4% 1.23mg	8mg per day for Men 19-50 years
Magnesium	128% 536mg	27% 113mg	420mg per day for Men 19-50 years
Manganese	188% 4.32mg	68% 1.56mg	2.3mg per day for Men 19-50 years
Molybdenum	200% 90μg	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	136% 955mg	17.3% 121mg	700mg per day for Men 19-50 years
Potassium	42.8% 1455mg	17.5% 593mg	3400mg per day for Men 19-50 years
Selenium	14.8% 8.14μg	2.53% 1.4μg	55μg per day for Men 19-50 years
Sodium	0.13% 2mg	0.93% 14mg	1500mg per day for Men 19-50 years
Zinc	56.3% 6.2mg	10.5% 1.15mg	11mg per day for Men 19-50 years
Water	0.24% 8.75g	4.8% 178g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Almonds vs Okra:

• Almonds have 19 times more Vitamin B2, 3.6 times more Vitamin B3, 1.9 times more Vitamin B5 and 94.9 times more Vitamin E than Raw Okra.
• While Raw Okra contains more Vitamin A, 1.6 times more Vitamin B6, 1.4 times more Vitamin B9, more Vitamin C and more Vitamin K than Almonds.
• Both Almonds and Raw Okra have similar amounts of Vitamin B1 per 7 oz.
• Both Almonds as well as Raw Okra have insufficient amounts of Vitamin B12 and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Almonds vs Okra:

• Almonds have 3.3 times more Calcium, 9.5 times more Copper, 6 times more Iron, 4.7 times more Magnesium, 2.8 times more Manganese, 7.9 times more Phosphorus, 2.5 times more Potassium, 5.9 times more Selenium and 5.4 times more Zinc than Raw Okra.
• While Raw Okra contains 20.3 times more Water than Almonds.

Comparison of macro-nutrients per 7 ounces:

• Almonds have 17.5 times more Energy, 262.8 times more Fat, 146.2 times more Saturated Fat, 474 times more Omega 6, 2.9 times more Carbohydrate, 2.9 times more Sugars, 3.9 times more Fiber and 11 times more Protein than Raw Okra.
• Both Almonds as well as Raw Okra have insufficient amounts of Omega 3, Cholesterol, Fructose, Glucose and Sucrose in 7 oz.