Comparing Nutrients in 7 ounces Boiled Okra VS Frozen Roasted Potatoes with Salt

Macros Ratio

	Protein	Fat	Carbs
Boiled Okra	27%	7%	66%
Frozen Roasted Potatoes with Salt	7%	13%	80%

Macro Nutrients

	Boiled Okra	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Energy	1.5% 43.7kcal	8.7% 252kcal	2900kcal per day for Men 19-50 years
Fat	0.43% 0.42g	3.7% 3.6g	97g per day for Men 19-50 years
Saturated Fat	0.28% 0.089g	1.04% 0.33g	32g per day for Men 19-50 years
Omega 3	0.12% 0.002g	NA	1.6g per day for Men 19-50 years
Omega 6	0.53% 0.089g	NA	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	40% 52g	130g per day for Men 19-50 years
Sugars	6.57% 4.76g	1.9% 1.37g	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	13.6% 5.16g	38g per day for Men 19-50 years
Protein	6.63% 3.7g	7.87% 4.4g	56g per day for Men 19-50 years

Vitamins

	Boiled Okra	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Vitamin A	3.1% 27.8μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	22% 0.26mg	NA	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	8.4% 0.11mg	NA	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11% 1.73mg	NA	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.45% 0.42mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	28.5% 0.37mg	NA	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	NA	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	36% 32.3mg	3.75% 3.37mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	3.57% 0.54mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	66% 79.4μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Okra	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Calcium	15.3% 153mg	2.98% 29.8mg	1000mg per day for Men 19-50 years
Copper	18.7% 0.17mg	NA	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	12.4% 0.99mg	8mg per day for Men 19-50 years
Magnesium	17% 71.4mg	NA	420mg per day for Men 19-50 years
Manganese	25.4% 0.58mg	NA	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	NA	700mg per day for Men 19-50 years
Potassium	7.88% 268mg	26.3% 893mg	3400mg per day for Men 19-50 years
Selenium	1.44% 0.79μg	NA	55μg per day for Men 19-50 years
Sodium	0.79% 12mg	39.4% 591mg	1500mg per day for Men 19-50 years
Zinc	7.76% 0.85mg	NA	11mg per day for Men 19-50 years
Water	4.96% 184g	3.65% 135g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Okra VS Frozen Roasted Potatoes with Salt per 7 oz

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

Lets compare vitamin content per 7 ounces of Boiled Okra vs Frozen Roasted Potatoes with Salt:

• 7 ounces of Boiled Okra have 9.6 times more Vitamin C than Frozen Roasted Potatoes with Salt.
• 7 ounces of Frozen Roasted Potatoes with Salt have insufficient amounts of Vitamin C

Comparing minerals per 7 ounces for Boiled Okra vs Frozen Roasted Potatoes with Salt:

• 7 ounces of Boiled Okra have 5.1 times more Calcium and 1.4 times more Water than Frozen Roasted Potatoes with Salt.
• While 7 oz of Frozen Roasted Potatoes with Salt contain 1.8 times more Iron, 3.3 times more Potassium and 49.7 times more Sodium than Boiled and Drained Okra.
• 7 ounces of Frozen Roasted Potatoes with Salt lack sufficient amounts of Calcium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Boiled Okra have 3.5 times more Sugars than Frozen Roasted Potatoes with Salt.
• While 7 oz of Frozen Roasted Potatoes with Salt contain 5.8 times more Energy and 5.8 times more Carbohydrate than Boiled and Drained Okra.
• Both Boiled Okra and Frozen Roasted Potatoes with Salt offer comparable quantities of Fiber and Protein per seven ounces.
• 7 ounces of Boiled Okra provide inadequate amounts of Energy