Comparing Nutrients in 7 ounces Frozen Okra VS Onions Flakes

Macros Ratio

	Protein	Fat	Carbs
Frozen Okra	19%	6%	75%
Onions Flakes	10%	1%	89%

Macro Nutrients

	Frozen Okra	Onions Flakes	Recommended Dietary Allowance
Energy	2.05% 59.5kcal	24% 693kcal	2900kcal per day for Men 19-50 years
Fat	0.51% 0.5g	0.94% 0.91g	97g per day for Men 19-50 years
Saturated Fat	0.4% 0.13g	0.48% 0.15g	32g per day for Men 19-50 years
Omega 3	0.12% 0.002g	1.1% 0.018g	1.6g per day for Men 19-50 years
Omega 6	0.76% 0.13g	2% 0.34g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	10% 13g	127% 165g	130g per day for Men 19-50 years
Sugars	8.13% 5.9g	102% 74.2g	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	11.5% 4.37g	48% 18.3g	38g per day for Men 19-50 years
Protein	6% 3.35g	31.7% 17.8g	56g per day for Men 19-50 years

Vitamins

	Frozen Okra	Onions Flakes	Recommended Dietary Allowance
Vitamin A	3.97% 35.7μg	0.22% 2μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	14.7% 0.18mg	82.7% 0.99mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	16% 0.21mg	15.3% 0.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8.8% 1.4mg	12.3% 1.96mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.57% 0.43mg	54.8% 2.74mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	6.4% 0.083mg	244% 3.18mg	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	82.4% 329μg	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	165% 149mg	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	2.4% 0.36mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	81.7% 98μg	6.3% 7.54μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Okra	Onions Flakes	Recommended Dietary Allowance
Calcium	16% 161mg	51% 510mg	1000mg per day for Men 19-50 years
Copper	18.3% 0.16mg	92% 0.83mg	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	38.4% 3.08mg	8mg per day for Men 19-50 years
Magnesium	20.3% 85.3mg	43.5% 183mg	420mg per day for Men 19-50 years
Manganese	75.3% 1.73mg	120% 2.76mg	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	12% 83.3mg	86% 601mg	700mg per day for Men 19-50 years
Potassium	12.3% 419mg	95% 3219mg	3400mg per day for Men 19-50 years
Selenium	2.16% 1.2μg	18% 9.92μg	55μg per day for Men 19-50 years
Sodium	0.4% 5.95mg	2.78% 41.7mg	1500mg per day for Men 19-50 years
Zinc	9.56% 1.05mg	34% 3.75mg	11mg per day for Men 19-50 years
Water	4.87% 180g	0.21% 7.8g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Okra VS Onions Flakes per 7 oz

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

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

• 7 ounces of Frozen Okra have 18 times more Vitamin A, 1.8 times more Vitamin E and 13 times more Vitamin K than Onions Flakes.
• While 7 oz of Dry Onions Flakes contain 5.6 times more Vitamin B1, 1.4 times more Vitamin B3, 6.4 times more Vitamin B5, 38.1 times more Vitamin B6 and 6 times more Vitamin C than Frozen Okra, Unprepared.
• Both Frozen Okra and Onions Flakes provide similar amounts of Vitamin B2 and Vitamin B9 per seven ounces.
• 7 ounces of Onions Flakes have insufficient amounts of Vitamin A and Vitamin E
• Both Frozen Okra, Unprepared as well as Dry Onions Flakes have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Frozen Okra vs Onions Flakes:

• 7 ounces of Frozen Okra have 23.1 times more Water than Onions Flakes.
• While 7 oz of Dry Onions Flakes contain 3.2 times more Calcium, 5 times more Copper, 2.7 times more Iron, 2.1 times more Magnesium, 1.6 times more Manganese, 7.2 times more Phosphorus, 7.7 times more Potassium, 8.3 times more Selenium and 3.6 times more Zinc than Frozen Okra, Unprepared.
• 7 ounces of Frozen Okra lack sufficient amounts of Selenium

Comparison of macro-nutrients per 7 ounces:

• 7 oz of Dry Onions Flakes contain 11.6 times more Energy, 12.6 times more Carbohydrate, 12.6 times more Sugars, 4.2 times more Fiber and 5.3 times more Protein than Frozen Okra, Unprepared.
• 7 ounces of Frozen Okra provide inadequate amounts of Energy
• Both Frozen Okra, Unprepared as well as Dry Onions Flakes provide inadequate amounts of Omega 3 and Omega 6 in seven ounces.

Frequently Asked Questions about Frozen Okra VS Onions Flakes

What are the health benefits of Frozen Okra compared to Onions Flakes?

Frozen okra is a good source of fiber, vitamins C and K, and folate. It also contains antioxidants that may help reduce inflammation and improve heart health. On the other hand, onion flakes are a good source of antioxidants and may have anti-inflammatory properties. Both can be beneficial for overall health when included in a balanced vegan diet.

Can I lose weight easier by eating more Frozen Okra or Onions Flakes?

Both frozen okra and onion flakes can be part of a healthy weight loss diet due to their low calorie and high fiber content. However, weight loss ultimately depends on creating a calorie deficit, which means consuming fewer calories than your body needs. It's important to focus on a balanced diet that includes a variety of fruits, vegetables, whole grains, and plant-based proteins to support weight loss in a healthy way.

Should I eat more Frozen Okra or more Onions Flakes to gain more muscles while training consistently?

To gain more muscles while training consistently, it is important to focus on consuming an adequate amount of protein. Both frozen okra and onion flakes are not particularly high in protein compared to other plant-based sources. To support muscle growth, consider incorporating protein-rich foods such as legumes, tofu, tempeh, seitan, quinoa, and nuts and seeds into your diet. Additionally, ensure you are consuming a balanced diet that includes a variety of fruits, vegetables, whole grains, and healthy fats to support overall health and fitness goals.

What is the environmental impact of producing Frozen Okra compared to Onions Flakes?

Producing frozen okra generally has a higher environmental impact compared to producing onion flakes. Okra requires more resources such as water, land, and energy for cultivation and processing. On the other hand, onions are more resource-efficient to grow and process. Choosing onion flakes over frozen okra can help reduce the overall environmental footprint of your food choices.