Comparing Nutrients in 7 ounces Frozen Okra VS Cooked Broccoli Raab

Macros Ratio

	Protein	Fat	Carbs
Frozen Okra	19%	6%	75%
Cooked Broccoli Raab	47%	14%	39%

Macro Nutrients

	Frozen Okra	Cooked Broccoli Raab	Recommended Dietary Allowance
Energy	2.05% 59.5kcal	1.7% 49.6kcal	2900kcal per day for Men 19-50 years
Fat	0.51% 0.5g	1.06% 1.03g	97g per day for Men 19-50 years
Saturated Fat	0.4% 0.13g	0.55% 0.18g	32g per day for Men 19-50 years
Omega 3	0.12% 0.002g	25% 0.4g	1.6g per day for Men 19-50 years
Omega 6	0.76% 0.13g	0.36% 0.062g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	10% 13g	4.76% 6.2g	130g per day for Men 19-50 years
Sugars	8.13% 5.9g	1.7% 1.23g	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	0.66% 0.48g	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	% 0.46g	g per day for Men 19-50 years
Sucrose	NA	% 0.3g	g per day for Men 19-50 years
Fiber	11.5% 4.37g	14.6% 5.56g	38g per day for Men 19-50 years
Protein	6% 3.35g	13.6% 7.6g	56g per day for Men 19-50 years

Vitamins

	Frozen Okra	Cooked Broccoli Raab	Recommended Dietary Allowance
Vitamin A	3.97% 35.7μg	50% 450μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	14.7% 0.18mg	28% 0.34mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	16% 0.21mg	21.4% 0.28mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8.8% 1.4mg	25% 4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.57% 0.43mg	17.8% 0.89mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	6.4% 0.083mg	33.6% 0.44mg	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	73.4% 294μg	35.2% 141μg	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	27.3% 24.6mg	81.6% 73.4mg	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	4.37% 0.65mg	33.5% 5.02mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	81.7% 98μg	423% 508μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Okra	Cooked Broccoli Raab	Recommended Dietary Allowance
Calcium	16% 161mg	23.4% 234mg	1000mg per day for Men 19-50 years
Copper	18.3% 0.16mg	16.5% 0.15mg	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	14% 1.13mg	31.5% 2.52mg	8mg per day for Men 19-50 years
Magnesium	20.3% 85.3mg	12.8% 53.6mg	420mg per day for Men 19-50 years
Manganese	75.3% 1.73mg	32.8% 0.75mg	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	12% 83.3mg	23.2% 163mg	700mg per day for Men 19-50 years
Potassium	12.3% 419mg	20% 681mg	3400mg per day for Men 19-50 years
Selenium	2.16% 1.2μg	4.7% 2.58μg	55μg per day for Men 19-50 years
Sodium	0.4% 5.95mg	7.4% 111mg	1500mg per day for Men 19-50 years
Zinc	9.56% 1.05mg	9.74% 1.07mg	11mg per day for Men 19-50 years
Water	4.87% 180g	4.9% 181g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Okra VS Cooked Broccoli Raab per 7 oz

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

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

• 7 ounces of Frozen Okra have 2.1 times more Vitamin B9 than Cooked Broccoli Raab.
• While 7 oz of Cooked Broccoli Raab contain 12.6 times more Vitamin A, 1.9 times more Vitamin B1, 1.3 times more Vitamin B2, 2.8 times more Vitamin B3, 2.1 times more Vitamin B5, 5.2 times more Vitamin B6, 3 times more Vitamin C, 7.7 times more Vitamin E and 5.2 times more Vitamin K than Frozen Okra, Unprepared.
• Both Frozen Okra, Unprepared as well as Cooked Broccoli Raab have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

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

• 7 ounces of Frozen Okra have 1.6 times more Magnesium and 2.3 times more Manganese than Cooked Broccoli Raab.
• While 7 oz of Cooked Broccoli Raab contain 1.5 times more Calcium, 2.2 times more Iron, 2 times more Phosphorus, 1.6 times more Potassium, 2.2 times more Selenium and 18.7 times more Sodium than Frozen Okra, Unprepared.
• Both Frozen Okra and Cooked Broccoli Raab contain similar levels of Copper, Zinc and Water per seven ounces.
• 7 ounces of Frozen Okra lack sufficient amounts of Selenium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Frozen Okra have 2.1 times more Carbohydrate and 4.8 times more Sugars than Cooked Broccoli Raab.
• While 7 oz of Cooked Broccoli Raab contain 201 times more Omega 3, 1.3 times more Fiber and 2.3 times more Protein than Frozen Okra, Unprepared.
• 7 ounces of Frozen Okra provide inadequate amounts of Omega 3
• Both Frozen Okra, Unprepared as well as Cooked Broccoli Raab provide inadequate amounts of Energy and Omega 6 in seven ounces.