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

Macros Ratio

	Protein	Fat	Carbs
Cooked Frozen Okra with Salt	19%	6%	75%
Boiled Green Peas with Salt	25%	2%	73%

Macro Nutrients

	Cooked Frozen Okra with Salt	Boiled Green Peas with Salt	Recommended Dietary Allowance
Energy	2% 57.5kcal	5.75% 167kcal	2900kcal per day for Men 19-50 years
Fat	0.49% 0.48g	0.45% 0.44g	97g per day for Men 19-50 years
Saturated Fat	0.39% 0.13g	0.24% 0.077g	32g per day for Men 19-50 years
Omega 3	0.12% 0.002g	2.36% 0.038g	1.6g per day for Men 19-50 years
Omega 6	0.74% 0.13g	0.96% 0.16g	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	24% 31g	130g per day for Men 19-50 years
Sugars	7.86% 5.7g	16.2% 11.8g	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	1.12% 0.81g	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	% 0.26g	g per day for Men 19-50 years
Sucrose	NA	% 10.4g	g per day for Men 19-50 years
Fiber	11% 4.17g	28.7% 11g	38g per day for Men 19-50 years
Protein	5.78% 3.23g	19% 10.6g	56g per day for Men 19-50 years

Vitamins

	Cooked Frozen Okra with Salt	Boiled Green Peas with Salt	Recommended Dietary Allowance
Vitamin A	3.3% 29.8μg	8.8% 79.4μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	12% 0.14mg	43% 0.51mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14.7% 0.19mg	22.7% 0.3mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.64% 1.22mg	25% 4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.3% 0.41mg	6.07% 0.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	5.65% 0.073mg	33% 0.43mg	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	31.3% 125μg	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	31.3% 28mg	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	1.85% 0.28mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	79% 95μg	43% 51.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Frozen Okra with Salt	Boiled Green Peas with Salt	Recommended Dietary Allowance
Calcium	14.7% 147mg	5.36% 53.6mg	1000mg per day for Men 19-50 years
Copper	16.8% 0.15mg	38% 0.34mg	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	38.2% 3.06mg	8mg per day for Men 19-50 years
Magnesium	19% 79.4mg	18.4% 77.4mg	420mg per day for Men 19-50 years
Manganese	73% 1.67mg	45.3% 1.04mg	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	33% 232mg	700mg per day for Men 19-50 years
Potassium	10.7% 365mg	16% 538mg	3400mg per day for Men 19-50 years
Selenium	2.16% 1.2μg	6.86% 3.77μg	55μg per day for Men 19-50 years
Sodium	31.6% 474mg	31.6% 474mg	1500mg per day for Men 19-50 years
Zinc	8.84% 0.97mg	21.5% 2.36mg	11mg per day for Men 19-50 years
Water	4.9% 181g	4.18% 155g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Frozen Okra with Salt VS Boiled Green Peas 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 Green Peas 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 Green Peas with Salt:

• 7 ounces of Cooked Frozen Okra with Salt have 1.4 times more Vitamin B5, 1.6 times more Vitamin B9, 2.3 times more Vitamin E and 1.8 times more Vitamin K than Boiled Green Peas with Salt.
• While 7 oz of Boiled and Drained Green Peas with Salt contain 2.7 times more Vitamin A, 3.5 times more Vitamin B1, 1.6 times more Vitamin B2, 3.3 times more Vitamin B3, 5.8 times more Vitamin B6 and 1.5 times more Vitamin C than Boiled Frozen Okra, drained with Salt.
• 7 ounces of Cooked Frozen Okra with Salt have insufficient amounts of Vitamin A
• 7 ounces of Boiled Green Peas with Salt have insufficient amounts of Vitamin E
• Both Boiled Frozen Okra, drained with Salt as well as Boiled and Drained Green Peas with Salt have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

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

• 7 ounces of Cooked Frozen Okra with Salt have 2.7 times more Calcium and 1.6 times more Manganese than Boiled Green Peas with Salt.
• While 7 oz of Boiled and Drained Green Peas with Salt contain 2.3 times more Copper, 3 times more Iron, 3.2 times more Phosphorus, 1.5 times more Potassium, 3.2 times more Selenium and 2.4 times more Zinc than Boiled Frozen Okra, drained with Salt.
• Both Cooked Frozen Okra with Salt and Boiled Green Peas with Salt contain similar levels of Magnesium, 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 oz of Boiled and Drained Green Peas with Salt contain 2.9 times more Energy, 2.4 times more Carbohydrate, 2.1 times more Sugars, 2.6 times more Fiber and 3.3 times more Protein 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 Green Peas with Salt provide inadequate amounts of Omega 3 and Omega 6 in seven ounces.