Comparing Nutrients in 7 ounces Cooked Frozen Okra VS Boiled Okra

Macros Ratio

	Protein	Fat	Carbs
Cooked Frozen Okra	19%	6%	75%
Boiled Okra	27%	7%	66%

Macro Nutrients

	Cooked Frozen Okra	Boiled Okra	Recommended Dietary Allowance
Energy	2% 57.5kcal	1.5% 43.7kcal	2900kcal per day for Men 19-50 years
Fat	0.49% 0.48g	0.43% 0.42g	97g per day for Men 19-50 years
Saturated Fat	0.39% 0.13g	0.28% 0.089g	32g per day for Men 19-50 years
Omega 3	0.12% 0.002g	0.12% 0.002g	1.6g per day for Men 19-50 years
Omega 6	0.74% 0.13g	0.53% 0.089g	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	6.9% 8.95g	130g per day for Men 19-50 years
Sugars	7.86% 5.7g	6.57% 4.76g	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	13% 4.96g	38g per day for Men 19-50 years
Protein	5.78% 3.23g	6.63% 3.7g	56g per day for Men 19-50 years

Vitamins

	Cooked Frozen Okra	Boiled Okra	Recommended Dietary Allowance
Vitamin A	3.3% 29.8μg	3.1% 27.8μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	12% 0.14mg	22% 0.26mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14.7% 0.19mg	8.4% 0.11mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.64% 1.22mg	11% 1.73mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.3% 0.41mg	8.45% 0.42mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	5.65% 0.073mg	28.5% 0.37mg	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	23% 91μg	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	36% 32.3mg	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	3.57% 0.54mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	79% 95μg	66% 79.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Frozen Okra	Boiled Okra	Recommended Dietary Allowance
Calcium	14.7% 147mg	15.3% 153mg	1000mg per day for Men 19-50 years
Copper	16.8% 0.15mg	18.7% 0.17mg	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	6.95% 0.56mg	8mg per day for Men 19-50 years
Magnesium	19% 79.4mg	17% 71.4mg	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	9.07% 63.5mg	700mg per day for Men 19-50 years
Potassium	10.7% 365mg	7.88% 268mg	3400mg per day for Men 19-50 years
Selenium	2.16% 1.2μg	1.44% 0.79μg	55μg per day for Men 19-50 years
Sodium	0.4% 5.95mg	0.79% 12mg	1500mg per day for Men 19-50 years
Zinc	8.84% 0.97mg	7.76% 0.85mg	11mg per day for Men 19-50 years
Water	4.9% 181g	4.96% 184g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Frozen Okra VS Boiled Okra per 7 oz

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

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

• 7 ounces of Cooked Frozen Okra have 1.7 times more Vitamin B2 and 2.2 times more Vitamin B9 than Boiled Okra.
• While 7 oz of Boiled and Drained Okra contain 1.8 times more Vitamin B1, 1.4 times more Vitamin B3, 5.1 times more Vitamin B6 and 1.7 times more Vitamin C than Boiled and Drained Frozen Okra.
• Both Cooked Frozen Okra and Boiled Okra provide similar amounts of Vitamin B5 and Vitamin K per seven ounces.
• 7 ounces of Boiled Okra have insufficient amounts of Vitamin E
• Both Boiled and Drained Frozen Okra as well as Boiled and Drained Okra have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in seven ounces.

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

• 7 ounces of Cooked Frozen Okra have 1.9 times more Iron, 2.9 times more Manganese and 1.4 times more Potassium than Boiled Okra.
• Both Cooked Frozen Okra and Boiled Okra contain similar levels of Calcium, Copper, Magnesium, Phosphorus, Zinc and Water per seven ounces.
• Both Boiled and Drained Frozen Okra as well as Boiled and Drained Okra lack sufficient amounts of Selenium in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Cooked Frozen Okra have 1.4 times more Carbohydrate than Boiled Okra.
• Both Cooked Frozen Okra and Boiled Okra offer comparable quantities of Sugars, Fiber and Protein per seven ounces.
• Both Boiled and Drained Frozen Okra as well as Boiled and Drained Okra provide inadequate amounts of Energy, Omega 3 and Omega 6 in seven ounces.