Comparing Nutrients in 7 ounces Boiled Okra VS Onions Flakes

Macros Ratio

	Protein	Fat	Carbs
Boiled Okra	27%	7%	66%
Onions Flakes	10%	1%	89%

Macro Nutrients

	Boiled Okra	Onions Flakes	Recommended Dietary Allowance
Energy	1.5% 43.7kcal	24% 693kcal	2900kcal per day for Men 19-50 years
Fat	0.43% 0.42g	0.94% 0.91g	97g per day for Men 19-50 years
Saturated Fat	0.28% 0.089g	0.48% 0.15g	32g per day for Men 19-50 years
Omega 3	0.12% 0.002g	1.1% 0.018g	1.6g per day for Men 19-50 years
Omega 6	0.53% 0.089g	2% 0.34g	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	127% 165g	130g per day for Men 19-50 years
Sugars	6.57% 4.76g	102% 74.2g	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	48% 18.3g	38g per day for Men 19-50 years
Protein	6.63% 3.7g	31.7% 17.8g	56g per day for Men 19-50 years

Vitamins

	Boiled Okra	Onions Flakes	Recommended Dietary Allowance
Vitamin A	3.1% 27.8μg	0.22% 2μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	22% 0.26mg	82.7% 0.99mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	8.4% 0.11mg	15.3% 0.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11% 1.73mg	12.3% 1.96mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.45% 0.42mg	54.8% 2.74mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	28.5% 0.37mg	244% 3.18mg	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	82.4% 329μg	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	165% 149mg	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	2.4% 0.36mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	66% 79.4μg	6.3% 7.54μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Okra	Onions Flakes	Recommended Dietary Allowance
Calcium	15.3% 153mg	51% 510mg	1000mg per day for Men 19-50 years
Copper	18.7% 0.17mg	92% 0.83mg	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	38.4% 3.08mg	8mg per day for Men 19-50 years
Magnesium	17% 71.4mg	43.5% 183mg	420mg per day for Men 19-50 years
Manganese	25.4% 0.58mg	120% 2.76mg	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	86% 601mg	700mg per day for Men 19-50 years
Potassium	7.88% 268mg	95% 3219mg	3400mg per day for Men 19-50 years
Selenium	1.44% 0.79μg	18% 9.92μg	55μg per day for Men 19-50 years
Sodium	0.79% 12mg	2.78% 41.7mg	1500mg per day for Men 19-50 years
Zinc	7.76% 0.85mg	34% 3.75mg	11mg per day for Men 19-50 years
Water	4.96% 184g	0.21% 7.8g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Okra VS Onions Flakes per 7 oz

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

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

• 7 ounces of Boiled Okra have 10.5 times more Vitamin K than Onions Flakes.
• While 7 oz of Dry Onions Flakes contain 3.8 times more Vitamin B1, 1.8 times more Vitamin B2, 6.5 times more Vitamin B5, 8.6 times more Vitamin B6, 3.6 times more Vitamin B9 and 4.6 times more Vitamin C than Boiled and Drained Okra.
• Both Boiled Okra and Onions Flakes provide similar amounts of Vitamin B3 per seven ounces.
• Both Boiled and Drained Okra as well as Dry Onions Flakes have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin E in seven ounces.

Comparing minerals per 7 ounces for Boiled Okra vs Onions Flakes:

• 7 ounces of Boiled Okra have 23.6 times more Water than Onions Flakes.
• While 7 oz of Dry Onions Flakes contain 3.3 times more Calcium, 4.9 times more Copper, 5.5 times more Iron, 2.6 times more Magnesium, 4.7 times more Manganese, 9.5 times more Phosphorus, 12 times more Potassium, 12.5 times more Selenium and 4.4 times more Zinc than Boiled and Drained Okra.
• 7 ounces of Boiled Okra lack sufficient amounts of Selenium

Comparison of macro-nutrients per 7 ounces:

• 7 oz of Dry Onions Flakes contain 15.9 times more Energy, 18.5 times more Carbohydrate, 15.6 times more Sugars, 3.7 times more Fiber and 4.8 times more Protein than Boiled and Drained Okra.
• 7 ounces of Boiled Okra provide inadequate amounts of Energy
• Both Boiled and Drained Okra as well as Dry Onions Flakes provide inadequate amounts of Omega 3 and Omega 6 in seven ounces.