Comparing Nutrients in 7 ounces Cooked Frozen Okra VS Boiled Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Cooked Frozen Okra	19%	6%	75%
Boiled Kidney Beans	27%	3%	70%

Macro Nutrients

	Cooked Frozen Okra	Boiled Kidney Beans	Recommended Dietary Allowance
Energy	2% 57.5kcal	8.7% 252kcal	2900kcal per day for Men 19-50 years
Fat	0.49% 0.48g	1.02% 0.99g	97g per day for Men 19-50 years
Saturated Fat	0.39% 0.13g	0.45% 0.14g	32g per day for Men 19-50 years
Omega 3	0.12% 0.002g	21% 0.34g	1.6g per day for Men 19-50 years
Omega 6	0.74% 0.13g	1.26% 0.21g	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	35% 45.2g	130g per day for Men 19-50 years
Sugars	7.86% 5.7g	0.88% 0.64g	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	33.4% 12.7g	38g per day for Men 19-50 years
Protein	5.78% 3.23g	30.7% 17.2g	56g per day for Men 19-50 years

Vitamins

	Cooked Frozen Okra	Boiled Kidney Beans	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	26.5% 0.32mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14.7% 0.19mg	8.85% 0.12mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.64% 1.22mg	7.17% 1.15mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.3% 0.41mg	8.73% 0.44mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	5.65% 0.073mg	18.3% 0.24mg	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	64.5% 258μg	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	2.65% 2.4mg	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	0.4% 0.06mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	79% 95μg	14% 16.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Frozen Okra	Boiled Kidney Beans	Recommended Dietary Allowance
Calcium	14.7% 147mg	6.95% 69.5mg	1000mg per day for Men 19-50 years
Copper	16.8% 0.15mg	47.6% 0.43mg	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	55% 4.4mg	8mg per day for Men 19-50 years
Magnesium	19% 79.4mg	20% 83.3mg	420mg per day for Men 19-50 years
Manganese	73% 1.67mg	37% 0.85mg	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	39% 274mg	700mg per day for Men 19-50 years
Potassium	10.7% 365mg	23.6% 804mg	3400mg per day for Men 19-50 years
Selenium	2.16% 1.2μg	3.97% 2.2μg	55μg per day for Men 19-50 years
Sodium	0.4% 5.95mg	0.13% 2mg	1500mg per day for Men 19-50 years
Zinc	8.84% 0.97mg	18% 2mg	11mg per day for Men 19-50 years
Water	4.9% 181g	3.6% 133g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Cooked Frozen Okra vs Boiled Kidney Beans:

• Boiled and Drained Frozen Okra has more Vitamin A, 1.7 times more Vitamin B2, 8 times more Vitamin C, 10.7 times more Vitamin E and 5.7 times more Vitamin K than Boiled All Types Kidney Beans.
• While Boiled All Types Kidney Beans contain 2.2 times more Vitamin B1, 3.2 times more Vitamin B6 and 1.3 times more Vitamin B9 than Boiled and Drained Frozen Okra.
• Both Boiled and Drained Frozen Okra and Boiled All Types Kidney Beans have similar amounts of Vitamin B3 and Vitamin B5 per 7 oz.
• Both Boiled and Drained Frozen Okra as well as Boiled All Types Kidney Beans have insufficient amounts of Vitamin B12 and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Cooked Frozen Okra vs Boiled Kidney Beans:

• Boiled and Drained Frozen Okra has 2.1 times more Calcium, 2 times more Manganese and 1.4 times more Water than Boiled All Types Kidney Beans.
• While Boiled All Types Kidney Beans contain 2.8 times more Copper, 4.3 times more Iron, 3.7 times more Phosphorus, 2.2 times more Potassium, 1.8 times more Selenium and 2 times more Zinc than Boiled and Drained Frozen Okra.
• Both Boiled and Drained Frozen Okra and Boiled All Types Kidney Beans have similar amounts of Magnesium per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Boiled and Drained Frozen Okra has 9 times more Sugars than Boiled All Types Kidney Beans.
• While Boiled All Types Kidney Beans contain 4.4 times more Energy, 170 times more Omega 3, 3.6 times more Carbohydrate, 3 times more Fiber and 5.3 times more Protein than Boiled and Drained Frozen Okra.
• Both Boiled and Drained Frozen Okra as well as Boiled All Types Kidney Beans have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 7 oz.