Comparing Nutrients in 7 ounces Cooked Frozen Okra with Salt VS Boiled Parsnips with Salt

Macros Ratio

	Protein	Fat	Carbs
Cooked Frozen Okra with Salt	19%	6%	75%
Boiled Parsnips with Salt	7%	4%	89%

Macro Nutrients

	Cooked Frozen Okra with Salt	Boiled Parsnips with Salt	Recommended Dietary Allowance
Energy	2% 57.5kcal	4.86% 141kcal	2900kcal per day for Men 19-50 years
Fat	0.49% 0.48g	0.61% 0.6g	97g per day for Men 19-50 years
Saturated Fat	0.39% 0.13g	0.31% 0.099g	32g per day for Men 19-50 years
Omega 3	0.12% 0.002g	0.37% 0.006g	1.6g per day for Men 19-50 years
Omega 6	0.74% 0.13g	0.48% 0.081g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	9.8% 12.7g	26% 33.8g	130g per day for Men 19-50 years
Sugars	7.86% 5.7g	13% 9.53g	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	11% 4.17g	21% 7.94g	38g per day for Men 19-50 years
Protein	5.78% 3.23g	4.68% 2.6g	56g per day for Men 19-50 years

Vitamins

	Cooked Frozen Okra with Salt	Boiled Parsnips with Salt	Recommended Dietary Allowance
Vitamin A	3.3% 29.8μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	12% 0.14mg	13.7% 0.16mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14.7% 0.19mg	7.8% 0.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.64% 1.22mg	8.98% 1.44mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.3% 0.41mg	23.3% 1.17mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	5.65% 0.073mg	14% 0.18mg	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	49.6% 198μg	28.8% 115μg	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	21% 19mg	28.7% 25.8mg	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	4.23% 0.64mg	13.2% 2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	79% 95μg	1.65% 2μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Frozen Okra with Salt	Boiled Parsnips with Salt	Recommended Dietary Allowance
Calcium	14.7% 147mg	7.34% 73.4mg	1000mg per day for Men 19-50 years
Copper	16.8% 0.15mg	30.4% 0.27mg	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	13% 1.03mg	14.4% 1.15mg	8mg per day for Men 19-50 years
Magnesium	19% 79.4mg	13.7% 57.5mg	420mg per day for Men 19-50 years
Manganese	73% 1.67mg	25.4% 0.58mg	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	10.5% 73.4mg	19.6% 137mg	700mg per day for Men 19-50 years
Potassium	10.7% 365mg	21.4% 728mg	3400mg per day for Men 19-50 years
Selenium	2.16% 1.2μg	6.13% 3.37μg	55μg per day for Men 19-50 years
Sodium	31.6% 474mg	32.5% 488mg	1500mg per day for Men 19-50 years
Zinc	8.84% 0.97mg	4.7% 0.52mg	11mg per day for Men 19-50 years
Water	4.9% 181g	4.3% 159g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Frozen Okra with Salt VS Boiled Parsnips with Salt per 7 oz

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

Lets compare vitamin content per 7 ounces of Cooked Frozen Okra with Salt vs Boiled Parsnips with Salt:

• 7 ounces of Cooked Frozen Okra with Salt have 1.9 times more Vitamin B2, 1.7 times more Vitamin B9 and 47.8 times more Vitamin K than Boiled Parsnips with Salt.
• While 7 oz of Boiled and Drained Parsnips with Salt contain 2.8 times more Vitamin B5, 2.5 times more Vitamin B6, 1.4 times more Vitamin C and 3.1 times more Vitamin E than Boiled Frozen Okra, drained with Salt.
• Both Cooked Frozen Okra with Salt and Boiled Parsnips with Salt provide similar amounts of Vitamin B1 and Vitamin B3 per seven ounces.
• 7 ounces of Boiled Parsnips with Salt have insufficient amounts of Vitamin K
• Both Boiled Frozen Okra, drained with Salt as well as Boiled and Drained Parsnips with Salt have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Cooked Frozen Okra with Salt vs Boiled Parsnips with Salt:

• 7 ounces of Cooked Frozen Okra with Salt have 2 times more Calcium, 1.4 times more Magnesium, 2.9 times more Manganese and 1.9 times more Zinc than Boiled Parsnips with Salt.
• While 7 oz of Boiled and Drained Parsnips with Salt contain 1.8 times more Copper, 1.9 times more Phosphorus, 2 times more Potassium and 2.8 times more Selenium than Boiled Frozen Okra, drained with Salt.
• Both Cooked Frozen Okra with Salt and Boiled Parsnips with Salt contain similar levels of Iron, Sodium and Water per seven ounces.
• 7 ounces of Cooked Frozen Okra with Salt lack sufficient amounts of Selenium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Cooked Frozen Okra with Salt have 1.2 times more Protein than Boiled Parsnips with Salt.
• While 7 oz of Boiled and Drained Parsnips with Salt contain 2.4 times more Energy, 2.7 times more Carbohydrate, 1.7 times more Sugars and 1.9 times more Fiber than Boiled Frozen Okra, drained with Salt.
• 7 ounces of Cooked Frozen Okra with Salt provide inadequate amounts of Energy
• Both Boiled Frozen Okra, drained with Salt as well as Boiled and Drained Parsnips with Salt provide inadequate amounts of Omega 3 and Omega 6 in seven ounces.