Comparing Nutrients in 7 ounces Frozen Okra VS Okra

Macros Ratio

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

Macro Nutrients

	Frozen Okra	Okra	Recommended Dietary Allowance
Energy	2.05% 59.5kcal	2.26% 65.5kcal	2900kcal per day for Men 19-50 years
Fat	0.51% 0.5g	0.39% 0.38g	97g per day for Men 19-50 years
Saturated Fat	0.4% 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	0.76% 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	10% 13g	11.4% 14.8g	130g per day for Men 19-50 years
Sugars	8.13% 5.9g	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	11.5% 4.37g	16.7% 6.35g	38g per day for Men 19-50 years
Protein	6% 3.35g	6.84% 3.83g	56g per day for Men 19-50 years

Vitamins

	Frozen Okra	Okra	Recommended Dietary Allowance
Vitamin A	3.97% 35.7μg	7.94% 71.4μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	14.7% 0.18mg	33% 0.4mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	16% 0.21mg	9.16% 0.12mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8.8% 1.4mg	12.4% 2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.57% 0.43mg	9.72% 0.49mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	6.4% 0.083mg	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	73.4% 294μg	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	27.3% 24.6mg	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	4.37% 0.65mg	3.57% 0.54mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	81.7% 98μg	51.8% 62μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Okra	Okra	Recommended Dietary Allowance
Calcium	16% 161mg	16.3% 163mg	1000mg per day for Men 19-50 years
Copper	18.3% 0.16mg	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	14% 1.13mg	15.4% 1.23mg	8mg per day for Men 19-50 years
Magnesium	20.3% 85.3mg	27% 113mg	420mg per day for Men 19-50 years
Manganese	75.3% 1.73mg	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	12% 83.3mg	17.3% 121mg	700mg per day for Men 19-50 years
Potassium	12.3% 419mg	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	9.56% 1.05mg	10.5% 1.15mg	11mg per day for Men 19-50 years
Water	4.87% 180g	4.8% 178g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Okra VS Okra per 7 oz

Compare the macro and micronutrient content in 7 oz of 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 Frozen Okra vs Okra:

• 7 ounces of Frozen Okra have 1.8 times more Vitamin B2, 2.5 times more Vitamin B9, 1.2 times more Vitamin E and 1.6 times more Vitamin K than Okra.
• While 7 oz of Raw Okra contain 2 times more Vitamin A, 2.2 times more Vitamin B1, 1.4 times more Vitamin B3, 5.1 times more Vitamin B6 and 1.9 times more Vitamin C than Frozen Okra, Unprepared.
• Both Frozen Okra and Okra provide similar amounts of Vitamin B5 per seven ounces.
• 7 ounces of Okra have insufficient amounts of Vitamin E
• Both Frozen Okra, Unprepared as well as Raw Okra have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Frozen Okra vs Okra:

• 7 oz of Raw Okra contain 1.3 times more Copper, 1.3 times more Magnesium, 1.5 times more Phosphorus and 1.4 times more Potassium than Frozen Okra, Unprepared.
• Both Frozen Okra and Okra contain similar levels of Calcium, Iron, Manganese, Zinc and Water per seven ounces.
• Both Frozen Okra, Unprepared as well as Raw Okra lack sufficient amounts of Selenium in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Frozen Okra have 2 times more Sugars than Okra.
• While 7 oz of Raw Okra contain 1.5 times more Fiber than Frozen Okra, Unprepared.
• Both Frozen Okra and Okra offer comparable quantities of Carbohydrate and Protein per seven ounces.
• Both Frozen Okra, Unprepared as well as Raw Okra provide inadequate amounts of Energy, Omega 3 and Omega 6 in seven ounces.