Comparing Nutrients in 7 ounces Cooked Frozen Okra VS Cassava

Macros Ratio

	Protein	Fat	Carbs
Cooked Frozen Okra	19%	6%	75%
Cassava	3%	2%	95%

Macro Nutrients

	Cooked Frozen Okra	Cassava	Recommended Dietary Allowance
Energy	2% 57.5kcal	11% 318kcal	2900kcal per day for Men 19-50 years
Fat	0.49% 0.48g	0.57% 0.56g	97g per day for Men 19-50 years
Saturated Fat	0.39% 0.13g	0.46% 0.15g	32g per day for Men 19-50 years
Omega 3	0.12% 0.002g	2.1% 0.034g	1.6g per day for Men 19-50 years
Omega 6	0.74% 0.13g	0.37% 0.064g	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	58% 75.5g	130g per day for Men 19-50 years
Sugars	7.86% 5.7g	4.65% 3.37g	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	11% 4.17g	9.4% 3.57g	38g per day for Men 19-50 years
Protein	5.78% 3.23g	4.8% 2.7g	56g per day for Men 19-50 years

Vitamins

	Cooked Frozen Okra	Cassava	Recommended Dietary Allowance
Vitamin A	3.3% 29.8μg	0.22% 2μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	12% 0.14mg	14.4% 0.17mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14.7% 0.19mg	7.33% 0.095mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.64% 1.22mg	10.6% 1.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.3% 0.41mg	4.25% 0.21mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	5.65% 0.073mg	13.4% 0.17mg	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	13.4% 53.6μg	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	45.4% 41mg	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	2.5% 0.38mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	79% 95μg	3.14% 3.77μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Frozen Okra	Cassava	Recommended Dietary Allowance
Calcium	14.7% 147mg	3.18% 31.8mg	1000mg per day for Men 19-50 years
Copper	16.8% 0.15mg	22% 0.2mg	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	6.7% 0.54mg	8mg per day for Men 19-50 years
Magnesium	19% 79.4mg	9.92% 41.7mg	420mg per day for Men 19-50 years
Manganese	73% 1.67mg	33% 0.76mg	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	7.65% 53.6mg	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	2.53% 1.4μg	55μg per day for Men 19-50 years
Sodium	0.4% 5.95mg	1.85% 27.8mg	1500mg per day for Men 19-50 years
Zinc	8.84% 0.97mg	6.13% 0.67mg	11mg per day for Men 19-50 years
Water	4.9% 181g	3.2% 118g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Frozen Okra VS Cassava per 7 oz

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

Lets compare vitamin content per 7 ounces of Cooked Frozen Okra vs Cassava:

• 7 ounces of Cooked Frozen Okra have 2 times more Vitamin B2, 2 times more Vitamin B5, 3.7 times more Vitamin B9, 1.7 times more Vitamin E and 25.2 times more Vitamin K than Cassava.
• While 7 oz of Raw Cassava contain 1.4 times more Vitamin B3, 2.4 times more Vitamin B6 and 2.1 times more Vitamin C than Boiled and Drained Frozen Okra.
• Both Cooked Frozen Okra and Cassava provide similar amounts of Vitamin B1 per seven ounces.
• 7 ounces of Cassava have insufficient amounts of Vitamin E and Vitamin K
• Both Boiled and Drained Frozen Okra as well as Raw Cassava have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Cooked Frozen Okra vs Cassava:

• 7 ounces of Cooked Frozen Okra have 4.6 times more Calcium, 1.9 times more Iron, 1.9 times more Magnesium, 2.2 times more Manganese, 1.4 times more Phosphorus, 1.4 times more Zinc and 1.5 times more Water than Cassava.
• While 7 oz of Raw Cassava contain 1.3 times more Copper and 1.5 times more Potassium than Boiled and Drained Frozen Okra.
• 7 ounces of Cassava lack sufficient amounts of Calcium
• Both Boiled and Drained Frozen Okra as well as Raw Cassava lack sufficient amounts of Selenium in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Cooked Frozen Okra have 1.7 times more Sugars than Cassava.
• While 7 oz of Raw Cassava contain 5.5 times more Energy and 5.9 times more Carbohydrate than Boiled and Drained Frozen Okra.
• Both Cooked Frozen Okra and Cassava offer comparable quantities of Fiber and Protein per seven ounces.
• 7 ounces of Cooked Frozen Okra provide inadequate amounts of Energy
• Both Boiled and Drained Frozen Okra as well as Raw Cassava provide inadequate amounts of Omega 3 and Omega 6 in seven ounces.