Comparing Nutrients in 7 ounces Boiled Okra with Salt VS Boiled Parsnips with Salt

Macros Ratio

	Protein	Fat	Carbs
Boiled Okra with Salt	27%	7%	66%
Boiled Parsnips with Salt	7%	4%	89%

Macro Nutrients

	Boiled Okra with Salt	Boiled Parsnips with Salt	Recommended Dietary Allowance
Energy	1.5% 43.7kcal	4.86% 141kcal	2900kcal per day for Men 19-50 years
Fat	0.43% 0.42g	0.61% 0.6g	97g per day for Men 19-50 years
Saturated Fat	0.28% 0.089g	0.31% 0.099g	32g per day for Men 19-50 years
Omega 3	0.12% 0.002g	0.37% 0.006g	1.6g per day for Men 19-50 years
Omega 6	0.53% 0.089g	0.48% 0.081g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	6.9% 8.95g	26% 33.8g	130g per day for Men 19-50 years
Sugars	6.57% 4.76g	13% 9.53g	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	NA	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	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	13% 4.96g	21% 7.94g	38g per day for Men 19-50 years
Protein	6.63% 3.7g	4.68% 2.6g	56g per day for Men 19-50 years

Vitamins

	Boiled Okra with Salt	Boiled Parsnips with Salt	Recommended Dietary Allowance
Vitamin A	3.1% 27.8μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	22% 0.26mg	13.7% 0.16mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	8.4% 0.11mg	7.8% 0.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11% 1.73mg	8.98% 1.44mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.45% 0.42mg	23.3% 1.17mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	28.5% 0.37mg	14% 0.18mg	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	23% 91μg	28.8% 115μg	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	36% 32.3mg	28.7% 25.8mg	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	3.57% 0.54mg	13.2% 2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	66% 79.4μg	1.65% 2μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Okra with Salt	Boiled Parsnips with Salt	Recommended Dietary Allowance
Calcium	15.3% 153mg	7.34% 73.4mg	1000mg per day for Men 19-50 years
Copper	18.7% 0.17mg	30.4% 0.27mg	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	6.95% 0.56mg	14.4% 1.15mg	8mg per day for Men 19-50 years
Magnesium	17% 71.4mg	13.7% 57.5mg	420mg per day for Men 19-50 years
Manganese	25.4% 0.58mg	25.4% 0.58mg	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	9.07% 63.5mg	19.6% 137mg	700mg per day for Men 19-50 years
Potassium	7.88% 268mg	21.4% 728mg	3400mg per day for Men 19-50 years
Selenium	1.44% 0.79μg	6.13% 3.37μg	55μg per day for Men 19-50 years
Sodium	32% 478mg	32.5% 488mg	1500mg per day for Men 19-50 years
Zinc	7.76% 0.85mg	4.7% 0.52mg	11mg per day for Men 19-50 years
Water	4.96% 184g	4.3% 159g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Okra with Salt VS Boiled Parsnips with Salt per 7 oz

Compare the macro and micronutrient content in 7 oz of Boiled Okra with Salt versus 7 oz of Boiled Parsnips with Salt to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Boiled Okra with Salt vs Boiled Parsnips with Salt:

• 7 ounces of Boiled Okra with Salt have 1.6 times more Vitamin B1, 1.2 times more Vitamin B3, 2 times more Vitamin B6, 1.3 times more Vitamin C and 40 times more Vitamin K than Boiled Parsnips with Salt.
• While 7 oz of Boiled and Drained Parsnips with Salt contain 2.8 times more Vitamin B5, 1.3 times more Vitamin B9 and 3.7 times more Vitamin E than Boiled and Drained Okra with Salt.
• Both Boiled Okra with Salt and Boiled Parsnips with Salt provide similar amounts of Vitamin B2 per seven ounces.
• 7 ounces of Boiled Okra with Salt have insufficient amounts of Vitamin E
• 7 ounces of Boiled Parsnips with Salt have insufficient amounts of Vitamin K
• Both Boiled and Drained Okra with Salt as well as Boiled and Drained Parsnips with Salt have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Boiled Okra with Salt vs Boiled Parsnips with Salt:

• 7 ounces of Boiled Okra with Salt have 2.1 times more Calcium, 1.2 times more Magnesium and 1.7 times more Zinc than Boiled Parsnips with Salt.
• While 7 oz of Boiled and Drained Parsnips with Salt contain 1.6 times more Copper, 2.1 times more Iron, 2.2 times more Phosphorus, 2.7 times more Potassium and 4.3 times more Selenium than Boiled and Drained Okra with Salt.
• Both Boiled Okra with Salt and Boiled Parsnips with Salt contain similar levels of Manganese, Sodium and Water per seven ounces.
• 7 ounces of Boiled Okra with Salt lack sufficient amounts of Selenium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Boiled Okra with Salt have 1.4 times more Protein than Boiled Parsnips with Salt.
• While 7 oz of Boiled and Drained Parsnips with Salt contain 3.2 times more Energy, 3.8 times more Carbohydrate, 2 times more Sugars and 1.6 times more Fiber than Boiled and Drained Okra with Salt.
• 7 ounces of Boiled Okra with Salt provide inadequate amounts of Energy
• Both Boiled and Drained Okra with Salt as well as Boiled and Drained Parsnips with Salt provide inadequate amounts of Omega 3 and Omega 6 in seven ounces.