Comparing Nutrients in 7 ounces Boiled Okra VS Frozen Okra

Macros Ratio

	Protein	Fat	Carbs
Boiled Okra	27%	7%	66%
Frozen Okra	19%	6%	75%

Macro Nutrients

	Boiled Okra	Frozen Okra	Recommended Dietary Allowance
Energy	1.5% 43.7kcal	2.05% 59.5kcal	2900kcal per day for Men 19-50 years
Fat	0.43% 0.42g	0.51% 0.5g	97g per day for Men 19-50 years
Saturated Fat	0.28% 0.089g	0.4% 0.13g	32g per day for Men 19-50 years
Omega 3	0.12% 0.002g	0.12% 0.002g	1.6g per day for Men 19-50 years
Omega 6	0.53% 0.089g	0.76% 0.13g	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	10% 13g	130g per day for Men 19-50 years
Sugars	6.57% 4.76g	8.13% 5.9g	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	11.5% 4.37g	38g per day for Men 19-50 years
Protein	6.63% 3.7g	6% 3.35g	56g per day for Men 19-50 years

Vitamins

	Boiled Okra	Frozen Okra	Recommended Dietary Allowance
Vitamin A	3.1% 27.8μg	3.97% 35.7μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	22% 0.26mg	14.7% 0.18mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	8.4% 0.11mg	16% 0.21mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11% 1.73mg	8.8% 1.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.45% 0.42mg	8.57% 0.43mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	28.5% 0.37mg	6.4% 0.083mg	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	73.4% 294μg	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	27.3% 24.6mg	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	3.57% 0.54mg	4.37% 0.65mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	66% 79.4μg	81.7% 98μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Okra	Frozen Okra	Recommended Dietary Allowance
Calcium	15.3% 153mg	16% 161mg	1000mg per day for Men 19-50 years
Copper	18.7% 0.17mg	18.3% 0.16mg	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% 1.13mg	8mg per day for Men 19-50 years
Magnesium	17% 71.4mg	20.3% 85.3mg	420mg per day for Men 19-50 years
Manganese	25.4% 0.58mg	75.3% 1.73mg	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	12% 83.3mg	700mg per day for Men 19-50 years
Potassium	7.88% 268mg	12.3% 419mg	3400mg per day for Men 19-50 years
Selenium	1.44% 0.79μg	2.16% 1.2μg	55μg per day for Men 19-50 years
Sodium	0.79% 12mg	0.4% 5.95mg	1500mg per day for Men 19-50 years
Zinc	7.76% 0.85mg	9.56% 1.05mg	11mg per day for Men 19-50 years
Water	4.96% 184g	4.87% 180g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Boiled Okra vs Frozen Okra:

• Boiled and Drained Okra has 1.5 times more Vitamin B1, 1.2 times more Vitamin B3, 4.5 times more Vitamin B6 and 1.3 times more Vitamin C than Frozen Okra, Unprepared.
• While Frozen Okra, Unprepared contains 1.3 times more Vitamin A, 1.9 times more Vitamin B2 and 3.2 times more Vitamin B9 than Boiled and Drained Okra.
• Both Boiled and Drained Okra and Frozen Okra, Unprepared have similar amounts of Vitamin B5, Vitamin E and Vitamin K per 7 oz.
• Both Boiled and Drained Okra as well as Frozen Okra, Unprepared have insufficient amounts of Vitamin B12 and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Boiled Okra vs Frozen Okra:

• Frozen Okra, Unprepared contains 2 times more Iron, 3 times more Manganese, 1.3 times more Phosphorus, 1.6 times more Potassium and 1.5 times more Selenium than Boiled and Drained Okra.
• Both Boiled and Drained Okra and Frozen Okra, Unprepared have similar amounts of Calcium, Copper, Magnesium, Zinc and Water per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Frozen Okra, Unprepared contains 1.4 times more Energy and 1.5 times more Carbohydrate than Boiled and Drained Okra.
• Both Boiled and Drained Okra and Frozen Okra, Unprepared have similar amounts of Sugars, Fiber and Protein per 7 oz.
• Both Boiled and Drained Okra as well as Frozen Okra, Unprepared have insufficient amounts of Fat, Omega 3, Omega 6, Cholesterol, Glucose and Sucrose in 7 oz.