Comparing Nutrients in 7 ounces Okra VS Cooked Chopped Frozen Broccoli

Macros Ratio

	Protein	Fat	Carbs
Okra	20%	4%	76%
Cooked Chopped Frozen Broccoli	36%	3%	61%

Macro Nutrients

	Okra	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Energy	2.26% 65.5kcal	1.9% 55.6kcal	2900kcal per day for Men 19-50 years
Fat	0.39% 0.38g	0.25% 0.24g	97g per day for Men 19-50 years
Saturated Fat	0.16% 0.052g	0.11% 0.036g	32g per day for Men 19-50 years
Omega 3	0.12% 0.002g	5.2% 0.083g	1.6g per day for Men 19-50 years
Omega 6	0.3% 0.052g	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	11.4% 14.8g	8.17% 10.6g	130g per day for Men 19-50 years
Sugars	4.05% 2.94g	4.02% 2.9g	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	1.56% 1.13g	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	% 0.64g	NA	g per day for Men 19-50 years
Sucrose	% 1.2g	NA	g per day for Men 19-50 years
Fiber	16.7% 6.35g	15.7% 5.95g	38g per day for Men 19-50 years
Protein	6.84% 3.83g	11% 6.15g	56g per day for Men 19-50 years

Vitamins

	Okra	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Vitamin A	7.94% 71.4μg	11.2% 101μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	33% 0.4mg	9.1% 0.11mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9.16% 0.12mg	12.4% 0.16mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	12.4% 2mg	5.7% 0.91mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.72% 0.49mg	11% 0.54mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	33% 0.43mg	20% 0.26mg	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	29.8% 119μg	27.8% 111μg	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	50.7% 45.6mg	88.4% 79.6mg	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	3.57% 0.54mg	17.5% 2.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	51.8% 62μg	146% 175μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Okra	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Calcium	16.3% 163mg	6.55% 65.5mg	1000mg per day for Men 19-50 years
Copper	24% 0.22mg	7.5% 0.067mg	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	15.4% 1.23mg	15% 1.2mg	8mg per day for Men 19-50 years
Magnesium	27% 113mg	6.14% 25.8mg	420mg per day for Men 19-50 years
Manganese	68% 1.56mg	19.2% 0.44mg	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	17.3% 121mg	14% 97mg	700mg per day for Men 19-50 years
Potassium	17.5% 593mg	8.3% 282mg	3400mg per day for Men 19-50 years
Selenium	2.53% 1.4μg	2.53% 1.4μg	55μg per day for Men 19-50 years
Sodium	0.93% 14mg	1.46% 22mg	1500mg per day for Men 19-50 years
Zinc	10.5% 1.15mg	5.05% 0.56mg	11mg per day for Men 19-50 years
Water	4.8% 178g	4.87% 180g	3700g per day for Men 19-50 years

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

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

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

• 7 ounces of Okra have 3.6 times more Vitamin B1, 2.2 times more Vitamin B3 and 1.7 times more Vitamin B6 than Cooked Chopped Frozen Broccoli.
• While 7 oz of Boiled Chopped Frozen Broccoli contain 1.4 times more Vitamin A, 1.4 times more Vitamin B2, 1.7 times more Vitamin C, 4.9 times more Vitamin E and 2.8 times more Vitamin K than Raw Okra.
• Both Okra and Cooked Chopped Frozen Broccoli provide similar amounts of Vitamin B5 and Vitamin B9 per seven ounces.
• 7 ounces of Okra have insufficient amounts of Vitamin E
• Both Raw Okra as well as Boiled Chopped Frozen Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

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

• 7 ounces of Okra have 2.5 times more Calcium, 3.2 times more Copper, 4.4 times more Magnesium, 3.5 times more Manganese, 1.2 times more Phosphorus, 2.1 times more Potassium and 2.1 times more Zinc than Cooked Chopped Frozen Broccoli.
• Both Okra and Cooked Chopped Frozen Broccoli contain similar levels of Iron and Water per seven ounces.
• Both Raw Okra as well as Boiled Chopped Frozen Broccoli lack sufficient amounts of Selenium in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Okra have 1.4 times more Carbohydrate than Cooked Chopped Frozen Broccoli.
• While 7 oz of Boiled Chopped Frozen Broccoli contain 42 times more Omega 3 and 1.6 times more Protein than Raw Okra.
• Both Okra and Cooked Chopped Frozen Broccoli offer comparable quantities of Sugars and Fiber per seven ounces.
• 7 ounces of Okra provide inadequate amounts of Omega 3
• Both Raw Okra as well as Boiled Chopped Frozen Broccoli provide inadequate amounts of Energy and Omega 6 in seven ounces.