Comparing Nutrients in 7 ounces Roasted Almonds VS Okra

Macros Ratio

	Protein	Fat	Carbs
Roasted Almonds	13%	74%	13%
Okra	20%	4%	76%

Macro Nutrients

	Roasted Almonds	Okra	Recommended Dietary Allowance
Energy	41% 1187kcal	2.26% 65.5kcal	2900kcal per day for Men 19-50 years
Fat	107% 104g	0.39% 0.38g	97g per day for Men 19-50 years
Saturated Fat	25.4% 8.12g	0.16% 0.052g	32g per day for Men 19-50 years
Omega 3	1.24% 0.02g	0.12% 0.002g	1.6g per day for Men 19-50 years
Omega 6	151% 25.7g	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	32% 41.7g	11.4% 14.8g	130g per day for Men 19-50 years
Sugars	13.3% 9.64g	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	0.027% 0.02g	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	% 0.02g	% 0.64g	g per day for Men 19-50 years
Sucrose	% 9.43g	% 1.2g	g per day for Men 19-50 years
Fiber	57% 21.6g	16.7% 6.35g	38g per day for Men 19-50 years
Protein	74.3% 41.6g	6.84% 3.83g	56g per day for Men 19-50 years

Vitamins

	Roasted 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	12.7% 0.15mg	33% 0.4mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	183% 2.38mg	9.16% 0.12mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	45% 7.2mg	12.4% 2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12.7% 0.64mg	9.72% 0.49mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	20.8% 0.27mg	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	27.3% 109μg	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	316% 47.4mg	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

	Roasted Almonds	Okra	Recommended Dietary Allowance
Calcium	53% 532mg	16.3% 163mg	1000mg per day for Men 19-50 years
Copper	242% 2.2mg	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	93% 7.4mg	15.4% 1.23mg	8mg per day for Men 19-50 years
Magnesium	132% 554mg	27% 113mg	420mg per day for Men 19-50 years
Manganese	193% 4.43mg	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	134% 935mg	17.3% 121mg	700mg per day for Men 19-50 years
Potassium	41.6% 1415mg	17.5% 593mg	3400mg per day for Men 19-50 years
Selenium	7.2% 3.97μg	2.53% 1.4μg	55μg per day for Men 19-50 years
Sodium	0.4% 5.95mg	0.93% 14mg	1500mg per day for Men 19-50 years
Zinc	59.7% 6.57mg	10.5% 1.15mg	11mg per day for Men 19-50 years
Water	0.13% 4.8g	4.8% 178g	3700g per day for Men 19-50 years

Nutrient Comparison: Roasted Almonds VS Okra per 7 oz

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

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

• 7 ounces of Roasted Almonds have 20 times more Vitamin B2, 3.6 times more Vitamin B3, 1.3 times more Vitamin B5 and 88.5 times more Vitamin E than Okra.
• While 7 oz of Raw Okra contain more Vitamin A, 2.6 times more Vitamin B1, 1.6 times more Vitamin B6, more Vitamin C and more Vitamin K than Dry Roasted Almonds.
• Both Roasted Almonds and Okra provide similar amounts of Vitamin B9 per seven ounces.
• 7 ounces of Roasted Almonds have insufficient amounts of Vitamin A, Vitamin C and Vitamin K
• 7 ounces of Okra have insufficient amounts of Vitamin E
• Both Dry Roasted Almonds as well as Raw Okra have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Roasted Almonds vs Okra:

• 7 ounces of Roasted Almonds have 3.3 times more Calcium, 10.1 times more Copper, 6 times more Iron, 4.9 times more Magnesium, 2.8 times more Manganese, 7.7 times more Phosphorus, 2.4 times more Potassium, 2.9 times more Selenium and 5.7 times more Zinc than Okra.
• While 7 oz of Raw Okra contain 37.2 times more Water than Dry Roasted Almonds.
• 7 ounces of Okra lack sufficient amounts of Selenium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Roasted Almonds have 18.1 times more Energy, 276.5 times more Fat, 157.4 times more Saturated Fat, 497.9 times more Omega 6, 2.8 times more Carbohydrate, 3.3 times more Sugars, 3.4 times more Fiber and 10.9 times more Protein than Okra.
• 7 ounces of Okra provide inadequate amounts of Energy and Omega 6
• Both Dry Roasted Almonds as well as Raw Okra provide inadequate amounts of Omega 3 in seven ounces.