Comparing Nutrients in 7 ounces Boiled Okra VS Canned Carrots with Salt

Macros Ratio

	Protein	Fat	Carbs
Boiled Okra	27%	7%	66%
Canned Carrots with Salt	10%	6%	84%

Macro Nutrients

	Boiled Okra	Canned Carrots with Salt	Recommended Dietary Allowance
Energy	1.5% 43.7kcal	1.7% 49.6kcal	2900kcal per day for Men 19-50 years
Fat	0.43% 0.42g	0.39% 0.38g	97g per day for Men 19-50 years
Saturated Fat	0.28% 0.089g	0.22% 0.071g	32g per day for Men 19-50 years
Omega 3	0.12% 0.002g	1.36% 0.022g	1.6g per day for Men 19-50 years
Omega 6	0.53% 0.089g	0.92% 0.16g	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	8.46% 11g	130g per day for Men 19-50 years
Sugars	6.57% 4.76g	6.8% 4.92g	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	7.83% 2.98g	38g per day for Men 19-50 years
Protein	6.63% 3.7g	2.27% 1.27g	56g per day for Men 19-50 years

Vitamins

	Boiled Okra	Canned Carrots with Salt	Recommended Dietary Allowance
Vitamin A	3.1% 27.8μg	123% 1107μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	22% 0.26mg	2.98% 0.036mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	8.4% 0.11mg	4.58% 0.06mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11% 1.73mg	6.85% 1.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.45% 0.42mg	5.36% 0.27mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	28.5% 0.37mg	17% 0.22mg	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	4.47% 18μg	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	5.95% 5.36mg	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	9.8% 1.47mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	66% 79.4μg	16.2% 19.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Okra	Canned Carrots with Salt	Recommended Dietary Allowance
Calcium	15.3% 153mg	4.96% 49.6mg	1000mg per day for Men 19-50 years
Copper	18.7% 0.17mg	23% 0.21mg	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	16% 1.27mg	8mg per day for Men 19-50 years
Magnesium	17% 71.4mg	3.78% 16mg	420mg per day for Men 19-50 years
Manganese	25.4% 0.58mg	39% 0.89mg	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	6.8% 47.6mg	700mg per day for Men 19-50 years
Potassium	7.88% 268mg	10.4% 355mg	3400mg per day for Men 19-50 years
Selenium	1.44% 0.79μg	1.44% 0.79μg	55μg per day for Men 19-50 years
Sodium	0.79% 12mg	32% 480mg	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	5% 184g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Okra VS Canned Carrots with Salt per 7 oz

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

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

• 7 ounces of Boiled Okra have 7.3 times more Vitamin B1, 1.8 times more Vitamin B2, 1.6 times more Vitamin B3, 1.6 times more Vitamin B5, 1.7 times more Vitamin B6, 5.1 times more Vitamin B9, 6 times more Vitamin C and 4.1 times more Vitamin K than Canned Carrots with Salt.
• While 7 oz of Drained Canned Carrots with Salt contain 39.9 times more Vitamin A and 2.7 times more Vitamin E than Boiled and Drained Okra.
• 7 ounces of Boiled Okra have insufficient amounts of Vitamin A and Vitamin E
• 7 ounces of Canned Carrots with Salt have insufficient amounts of Vitamin B1
• Both Boiled and Drained Okra as well as Drained Canned Carrots with Salt have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

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

• 7 ounces of Boiled Okra have 3.1 times more Calcium, 4.5 times more Magnesium, 1.3 times more Phosphorus and 1.7 times more Zinc than Canned Carrots with Salt.
• While 7 oz of Drained Canned Carrots with Salt contain 2.3 times more Iron, 1.5 times more Manganese, 1.3 times more Potassium and 40.3 times more Sodium than Boiled and Drained Okra.
• Both Boiled Okra and Canned Carrots with Salt contain similar levels of Copper and Water per seven ounces.
• 7 ounces of Canned Carrots with Salt lack sufficient amounts of Magnesium
• Both Boiled and Drained Okra as well as Drained Canned Carrots with Salt lack sufficient amounts of Selenium in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Boiled Okra have 1.7 times more Fiber and 2.9 times more Protein than Canned Carrots with Salt.
• Both Boiled Okra and Canned Carrots with Salt offer comparable quantities of Carbohydrate and Sugars per seven ounces.
• 7 ounces of Canned Carrots with Salt provide inadequate amounts of Protein
• Both Boiled and Drained Okra as well as Drained Canned Carrots with Salt provide inadequate amounts of Energy, Omega 3 and Omega 6 in seven ounces.