Comparing Nutrients in 7 ounces Frozen Okra VS Onions

Macros Ratio

	Protein	Fat	Carbs
Frozen Okra	19%	6%	75%
Onions	10%	2%	88%

Macro Nutrients

	Frozen Okra	Onions	Recommended Dietary Allowance
Energy	2.05% 59.5kcal	2.74% 79.4kcal	2900kcal per day for Men 19-50 years
Fat	0.51% 0.5g	0.2% 0.2g	97g per day for Men 19-50 years
Saturated Fat	0.4% 0.13g	0.26% 0.083g	32g per day for Men 19-50 years
Omega 3	0.12% 0.002g	0.5% 0.008g	1.6g per day for Men 19-50 years
Omega 6	0.76% 0.13g	0.15% 0.026g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	10% 13g	14.3% 18.5g	130g per day for Men 19-50 years
Sugars	8.13% 5.9g	11.6% 8.4g	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	3.53% 2.56g	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	% 3.9g	g per day for Men 19-50 years
Sucrose	NA	% 1.96g	g per day for Men 19-50 years
Fiber	11.5% 4.37g	8.88% 3.37g	38g per day for Men 19-50 years
Protein	6% 3.35g	3.9% 2.2g	56g per day for Men 19-50 years

Vitamins

	Frozen Okra	Onions	Recommended Dietary Allowance
Vitamin A	3.97% 35.7μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	14.7% 0.18mg	7.6% 0.091mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	16% 0.21mg	4.12% 0.054mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8.8% 1.4mg	1.44% 0.23mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.57% 0.43mg	4.9% 0.24mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	6.4% 0.083mg	18.3% 0.24mg	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	9.43% 37.7μg	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	16.3% 14.7mg	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	0.26% 0.04mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	81.7% 98μg	0.66% 0.79μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Okra	Onions	Recommended Dietary Allowance
Calcium	16% 161mg	4.56% 45.6mg	1000mg per day for Men 19-50 years
Copper	18.3% 0.16mg	8.6% 0.077mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.055% 2.2μg	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	5.2% 0.42mg	8mg per day for Men 19-50 years
Magnesium	20.3% 85.3mg	4.72% 20mg	420mg per day for Men 19-50 years
Manganese	75.3% 1.73mg	11% 0.26mg	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	8.22% 57.5mg	700mg per day for Men 19-50 years
Potassium	12.3% 419mg	8.52% 290mg	3400mg per day for Men 19-50 years
Selenium	2.16% 1.2μg	1.8% 0.99μg	55μg per day for Men 19-50 years
Sodium	0.4% 5.95mg	0.53% 7.94mg	1500mg per day for Men 19-50 years
Zinc	9.56% 1.05mg	3.07% 0.34mg	11mg per day for Men 19-50 years
Water	4.87% 180g	4.78% 177g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Okra VS Onions per 7 oz

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

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

• 7 ounces of Frozen Okra have more Vitamin A, 1.9 times more Vitamin B1, 3.9 times more Vitamin B2, 6.1 times more Vitamin B3, 1.8 times more Vitamin B5, 7.8 times more Vitamin B9, 1.7 times more Vitamin C, 16.5 times more Vitamin E and 123.5 times more Vitamin K than Onions.
• While 7 oz of Raw Onions contain 2.9 times more Vitamin B6 than Frozen Okra, Unprepared.
• 7 ounces of Onions have insufficient amounts of Vitamin A, Vitamin B3, Vitamin E and Vitamin K
• Both Frozen Okra, Unprepared as well as Raw Onions have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Frozen Okra vs Onions:

• 7 ounces of Frozen Okra have 3.5 times more Calcium, 2.1 times more Copper, 2.7 times more Iron, 4.3 times more Magnesium, 6.8 times more Manganese, 1.4 times more Phosphorus, 1.4 times more Potassium and 3.1 times more Zinc than Onions.
• Both Frozen Okra and Onions contain similar levels of Water per seven ounces.
• 7 ounces of Onions lack sufficient amounts of Zinc
• Both Frozen Okra, Unprepared as well as Raw Onions lack sufficient amounts of Selenium in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Frozen Okra have 1.3 times more Fiber and 1.5 times more Protein than Onions.
• While 7 oz of Raw Onions contain 1.4 times more Carbohydrate and 1.4 times more Sugars than Frozen Okra, Unprepared.
• 7 ounces of Onions provide inadequate amounts of Protein
• Both Frozen Okra, Unprepared as well as Raw Onions provide inadequate amounts of Energy, Omega 3 and Omega 6 in seven ounces.

Frequently Asked Questions about Frozen Okra VS Onions

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

Both frozen okra and onions offer unique health benefits. Okra is a good source of fiber, vitamins C and K, and antioxidants. It can help support digestive health, lower cholesterol levels, and improve blood sugar control. On the other hand, onions are rich in antioxidants, particularly quercetin, which has anti-inflammatory and heart health benefits. They also contain prebiotics that support gut health. Including both frozen okra and onions in your diet can contribute to overall health and well-being.

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

Both frozen okra and onions can be beneficial for weight loss due to their low calorie and high fiber content. Okra is a good source of fiber, which can help you feel full and satisfied, potentially leading to reduced calorie intake. Onions are also low in calories and high in fiber, making them a great addition to a weight loss diet. Ultimately, the key to weight loss is creating a calorie deficit, so incorporating a variety of nutrient-dense, low-calorie foods like okra and onions can support your weight loss goals.

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

Both frozen okra and onions can be beneficial for muscle gain due to their nutrient content. Okra is a good source of protein, fiber, and vitamins C and K, while onions provide antioxidants and anti-inflammatory compounds. To support muscle growth, it's important to consume a variety of nutrient-dense foods, including a mix of protein, carbohydrates, and healthy fats. Consider incorporating both frozen okra and onions into your diet along with other plant-based sources of protein such as legumes, nuts, and seeds to support your training goals.

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

The environmental impact of producing frozen okra is generally higher than producing onions due to the energy-intensive process of freezing and packaging. Okra requires more resources such as water, land, and energy compared to onions. However, both vegetables have a lower environmental impact compared to animal products. Choosing locally sourced and organic options can help reduce the overall environmental impact of both okra and onions.