Comparing Nutrients in 7 ounces Boiled Okra VS Tomato Juice with Salt

Macros Ratio

	Protein	Fat	Carbs
Boiled Okra	27%	7%	66%
Tomato Juice with Salt	17%	13%	70%

Macro Nutrients

	Boiled Okra	Tomato Juice with Salt	Recommended Dietary Allowance
Energy	1.5% 43.7kcal	1.16% 33.7kcal	2900kcal per day for Men 19-50 years
Fat	0.43% 0.42g	0.59% 0.58g	97g per day for Men 19-50 years
Saturated Fat	0.28% 0.089g	0.12% 0.038g	32g per day for Men 19-50 years
Omega 3	0.12% 0.002g	0.62% 0.01g	1.6g per day for Men 19-50 years
Omega 6	0.53% 0.089g	0.26% 0.044g	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	5.4% 7g	130g per day for Men 19-50 years
Sugars	6.57% 4.76g	7.06% 5.1g	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	3.64% 2.64g	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	% 2.5g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	13% 4.96g	2.1% 0.79g	38g per day for Men 19-50 years
Protein	6.63% 3.7g	3% 1.7g	56g per day for Men 19-50 years

Vitamins

	Boiled Okra	Tomato Juice with Salt	Recommended Dietary Allowance
Vitamin A	3.1% 27.8μg	5.07% 45.6μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	22% 0.26mg	16.5% 0.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	8.4% 0.11mg	12% 0.15mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11% 1.73mg	8.35% 1.34mg	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	10.7% 0.14mg	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	9.92% 39.7μg	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	155% 139mg	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	4.23% 0.64mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	66% 79.4μg	3.8% 4.56μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Okra	Tomato Juice with Salt	Recommended Dietary Allowance
Calcium	15.3% 153mg	2% 20mg	1000mg per day for Men 19-50 years
Copper	18.7% 0.17mg	9.26% 0.083mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.34% 13.7μg	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	9.67% 0.77mg	8mg per day for Men 19-50 years
Magnesium	17% 71.4mg	5.2% 22mg	420mg per day for Men 19-50 years
Manganese	25.4% 0.58mg	5.87% 0.13mg	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	5.4% 37.7mg	700mg per day for Men 19-50 years
Potassium	7.88% 268mg	12.7% 431mg	3400mg per day for Men 19-50 years
Selenium	1.44% 0.79μg	1.8% 0.99μg	55μg per day for Men 19-50 years
Sodium	0.79% 12mg	33.5% 502mg	1500mg per day for Men 19-50 years
Zinc	7.76% 0.85mg	2% 0.22mg	11mg per day for Men 19-50 years
Water	4.96% 184g	5.05% 187g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Okra VS Tomato Juice with Salt per 7 oz

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

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

• 7 ounces of Boiled Okra have 1.3 times more Vitamin B1, 1.3 times more Vitamin B3, 2.7 times more Vitamin B6, 2.3 times more Vitamin B9 and 17.4 times more Vitamin K than Tomato Juice with Salt.
• While 7 oz of Canned Tomato Juice with Salt contain 1.6 times more Vitamin A, 1.4 times more Vitamin B2 and 4.3 times more Vitamin C than Boiled and Drained Okra.
• 7 ounces of Boiled Okra have insufficient amounts of Vitamin A and Vitamin E
• 7 ounces of Tomato Juice with Salt have insufficient amounts of Vitamin K
• Both Boiled and Drained Okra as well as Canned Tomato Juice with Salt have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

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

• 7 ounces of Boiled Okra have 7.7 times more Calcium, 2 times more Copper, 3.3 times more Magnesium, 4.3 times more Manganese, 1.7 times more Phosphorus and 3.9 times more Zinc than Tomato Juice with Salt.
• While 7 oz of Canned Tomato Juice with Salt contain 1.4 times more Iron, 1.6 times more Potassium and 42.2 times more Sodium than Boiled and Drained Okra.
• Both Boiled Okra and Tomato Juice with Salt contain similar levels of Water per seven ounces.
• 7 ounces of Tomato Juice with Salt lack sufficient amounts of Calcium and Zinc
• Both Boiled and Drained Okra as well as Canned Tomato Juice with Salt lack sufficient amounts of Selenium in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Boiled Okra have 1.3 times more Carbohydrate, 6.3 times more Fiber and 2.2 times more Protein than Tomato Juice with Salt.
• Both Boiled Okra and Tomato Juice with Salt offer comparable quantities of Sugars per seven ounces.
• 7 ounces of Tomato Juice with Salt provide inadequate amounts of Fiber and Protein
• Both Boiled and Drained Okra as well as Canned Tomato Juice with Salt provide inadequate amounts of Energy, Omega 3 and Omega 6 in seven ounces.