Comparing Nutrients in 7 ounces Cooked Frozen Okra VS Okra

Macros Ratio

	Protein	Fat	Carbs
Cooked Frozen Okra	19%	6%	75%
Okra	20%	4%	76%

Macro Nutrients

	Cooked Frozen Okra	Okra	Recommended Dietary Allowance
Energy	2% 57.5kcal	2.26% 65.5kcal	2900kcal per day for Men 19-50 years
Fat	0.49% 0.48g	0.39% 0.38g	97g per day for Men 19-50 years
Saturated Fat	0.39% 0.13g	0.16% 0.052g	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	0.3% 0.052g	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	11.4% 14.8g	130g per day for Men 19-50 years
Sugars	7.86% 5.7g	4.05% 2.94g	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	1.56% 1.13g	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	% 0.64g	g per day for Men 19-50 years
Sucrose	NA	% 1.2g	g per day for Men 19-50 years
Fiber	11% 4.17g	16.7% 6.35g	38g per day for Men 19-50 years
Protein	5.78% 3.23g	6.84% 3.83g	56g per day for Men 19-50 years

Vitamins

	Cooked Frozen Okra	Okra	Recommended Dietary Allowance
Vitamin A	3.3% 29.8μg	7.94% 71.4μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	12% 0.14mg	33% 0.4mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14.7% 0.19mg	9.16% 0.12mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.64% 1.22mg	12.4% 2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.3% 0.41mg	9.72% 0.49mg	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	29.8% 119μg	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	50.7% 45.6mg	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	51.8% 62μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Frozen Okra	Okra	Recommended Dietary Allowance
Calcium	14.7% 147mg	16.3% 163mg	1000mg per day for Men 19-50 years
Copper	16.8% 0.15mg	24% 0.22mg	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	15.4% 1.23mg	8mg per day for Men 19-50 years
Magnesium	19% 79.4mg	27% 113mg	420mg per day for Men 19-50 years
Manganese	73% 1.67mg	68% 1.56mg	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	17.3% 121mg	700mg per day for Men 19-50 years
Potassium	10.7% 365mg	17.5% 593mg	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	0.93% 14mg	1500mg per day for Men 19-50 years
Zinc	8.84% 0.97mg	10.5% 1.15mg	11mg per day for Men 19-50 years
Water	4.9% 181g	4.8% 178g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Frozen Okra VS Okra per 7 oz

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

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

• 7 ounces of Cooked Frozen Okra have 1.6 times more Vitamin B2, 1.7 times more Vitamin B9 and 1.5 times more Vitamin K than Okra.
• While 7 oz of Raw Okra contain 2.4 times more Vitamin A, 2.7 times more Vitamin B1, 1.6 times more Vitamin B3, 5.8 times more Vitamin B6 and 2.4 times more Vitamin C than Boiled and Drained Frozen Okra.
• Both Cooked Frozen Okra and Okra provide similar amounts of Vitamin B5 per seven ounces.
• 7 ounces of Cooked Frozen Okra have insufficient amounts of Vitamin A
• 7 ounces of Okra have insufficient amounts of Vitamin E
• Both Boiled and Drained Frozen Okra as well as Raw Okra have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

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

• 7 oz of Raw Okra contain 1.4 times more Copper, 1.4 times more Magnesium, 1.6 times more Phosphorus and 1.6 times more Potassium than Boiled and Drained Frozen Okra.
• Both Cooked Frozen Okra and Okra contain similar levels of Calcium, Iron, Manganese, Zinc and Water per seven ounces.
• Both Boiled and Drained Frozen Okra as well as Raw Okra lack sufficient amounts of Selenium in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Cooked Frozen Okra have 1.9 times more Sugars than Okra.
• While 7 oz of Raw Okra contain 1.5 times more Fiber than Boiled and Drained Frozen Okra.
• Both Cooked Frozen Okra and Okra offer comparable quantities of Carbohydrate and Protein per seven ounces.
• Both Boiled and Drained Frozen Okra as well as Raw Okra provide inadequate amounts of Energy, Omega 3 and Omega 6 in seven ounces.