Comparing Nutrients in 7 ounces Okra VS Frozen Chopped Broccoli

Macros Ratio

	Protein	Fat	Carbs
Okra	20%	4%	76%
Frozen Chopped Broccoli	34%	8%	58%

Macro Nutrients

	Okra	Frozen Chopped Broccoli	Recommended Dietary Allowance
Energy	2.26% 65.5kcal	1.78% 51.6kcal	2900kcal per day for Men 19-50 years
Fat	0.39% 0.38g	0.59% 0.58g	97g per day for Men 19-50 years
Saturated Fat	0.16% 0.052g	0.27% 0.087g	32g per day for Men 19-50 years
Omega 3	0.12% 0.002g	13% 0.21g	1.6g per day for Men 19-50 years
Omega 6	0.3% 0.052g	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	11.4% 14.8g	7.3% 9.5g	130g per day for Men 19-50 years
Sugars	4.05% 2.94g	3.7% 2.68g	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	2.27% 1.65g	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	% 1.5g	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	9.96% 5.58g	56g per day for Men 19-50 years

Vitamins

	Okra	Frozen Chopped Broccoli	Recommended Dietary Allowance
Vitamin A	7.94% 71.4μg	11.5% 103μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	33% 0.4mg	8.76% 0.11mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9.16% 0.12mg	14.7% 0.19mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	12.4% 2mg	5.83% 0.93mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.72% 0.49mg	11% 0.55mg	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	33.2% 133μg	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	124% 112mg	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	16% 2.42mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	51.8% 62μg	134% 161μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Okra	Frozen Chopped Broccoli	Recommended Dietary Allowance
Calcium	16.3% 163mg	11% 111mg	1000mg per day for Men 19-50 years
Copper	24% 0.22mg	8.38% 0.075mg	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	20% 1.6mg	8mg per day for Men 19-50 years
Magnesium	27% 113mg	8.5% 35.7mg	420mg per day for Men 19-50 years
Manganese	68% 1.56mg	25.4% 0.58mg	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% 99mg	700mg per day for Men 19-50 years
Potassium	17.5% 593mg	12.4% 421mg	3400mg per day for Men 19-50 years
Selenium	2.53% 1.4μg	10% 5.56μg	55μg per day for Men 19-50 years
Sodium	0.93% 14mg	3.18% 47.6mg	1500mg per day for Men 19-50 years
Zinc	10.5% 1.15mg	8.66% 0.95mg	11mg per day for Men 19-50 years
Water	4.8% 178g	4.9% 181g	3700g per day for Men 19-50 years

Nutrient Comparison: Okra VS Frozen Chopped Broccoli per 7 oz

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

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

• 7 ounces of Okra have 3.8 times more Vitamin B1, 2.1 times more Vitamin B3 and 1.7 times more Vitamin B6 than Frozen Chopped Broccoli.
• While 7 oz of Frozen Chopped Broccoli, Unprepared contain 1.4 times more Vitamin A, 1.6 times more Vitamin B2, 2.5 times more Vitamin C, 4.5 times more Vitamin E and 2.6 times more Vitamin K than Raw Okra.
• Both Okra and Frozen Chopped 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 Frozen Chopped Broccoli, Unprepared have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

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

• 7 ounces of Okra have 1.5 times more Calcium, 2.9 times more Copper, 3.2 times more Magnesium, 2.7 times more Manganese, 1.2 times more Phosphorus, 1.4 times more Potassium and 1.2 times more Zinc than Frozen Chopped Broccoli.
• While 7 oz of Frozen Chopped Broccoli, Unprepared contain 1.3 times more Iron and 4 times more Selenium than Raw Okra.
• Both Okra and Frozen Chopped Broccoli contain similar levels of Water per seven ounces.
• 7 ounces of Okra lack sufficient amounts of Selenium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Okra have 1.6 times more Carbohydrate than Frozen Chopped Broccoli.
• While 7 oz of Frozen Chopped Broccoli, Unprepared contain 105 times more Omega 3 and 1.5 times more Protein than Raw Okra.
• Both Okra and Frozen Chopped Broccoli offer comparable quantities of Fiber per seven ounces.
• 7 ounces of Okra provide inadequate amounts of Omega 3
• Both Raw Okra as well as Frozen Chopped Broccoli, Unprepared provide inadequate amounts of Energy and Omega 6 in seven ounces.