Comparing Nutrients in 7 ounces Okra VS Boiled Carrots

Macros Ratio

	Protein	Fat	Carbs
Okra	20%	4%	76%
Boiled Carrots	8%	4%	88%

Macro Nutrients

	Okra	Boiled Carrots	Recommended Dietary Allowance
Energy	2.26% 65.5kcal	2.4% 69.5kcal	2900kcal per day for Men 19-50 years
Fat	0.39% 0.38g	0.37% 0.36g	97g per day for Men 19-50 years
Saturated Fat	0.16% 0.052g	0.19% 0.06g	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	0.3% 0.052g	1% 0.17g	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	12.5% 16.3g	130g per day for Men 19-50 years
Sugars	4.05% 2.94g	9.44% 6.85g	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	0.99% 0.71g	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	% 0.79g	g per day for Men 19-50 years
Sucrose	% 1.2g	% 5.36g	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	2.7% 1.5g	56g per day for Men 19-50 years

Vitamins

	Okra	Boiled Carrots	Recommended Dietary Allowance
Vitamin A	7.94% 71.4μg	188% 1691μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	33% 0.4mg	11% 0.13mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9.16% 0.12mg	6.7% 0.087mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	12.4% 2mg	8% 1.28mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.72% 0.49mg	9.2% 0.46mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	33% 0.43mg	23.4% 0.3mg	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	6.95% 27.8μg	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	7.94% 7.14mg	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	13.6% 2.04mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	51.8% 62μg	22.7% 27μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Okra	Boiled Carrots	Recommended Dietary Allowance
Calcium	16.3% 163mg	5.95% 59.5mg	1000mg per day for Men 19-50 years
Copper	24% 0.22mg	3.75% 0.034mg	0.9mg per day for Men 19-50 years
Fluoride	NA	2.36% 94μg	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	8.43% 0.67mg	8mg per day for Men 19-50 years
Magnesium	27% 113mg	4.72% 20mg	420mg per day for Men 19-50 years
Manganese	68% 1.56mg	13.4% 0.31mg	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	8.5% 59.5mg	700mg per day for Men 19-50 years
Potassium	17.5% 593mg	13.7% 466mg	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	7.67% 115mg	1500mg per day for Men 19-50 years
Zinc	10.5% 1.15mg	3.6% 0.4mg	11mg per day for Men 19-50 years
Water	4.8% 178g	4.84% 179g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Okra vs Boiled Carrots:

• Raw Okra has 3 times more Vitamin B1, 1.4 times more Vitamin B2, 1.6 times more Vitamin B3, 1.4 times more Vitamin B6, 4.3 times more Vitamin B9, 6.4 times more Vitamin C and 2.3 times more Vitamin K than Boiled and Drained Carrots.
• While Boiled and Drained Carrots contain 23.7 times more Vitamin A and 3.8 times more Vitamin E than Raw Okra.
• Both Raw Okra and Boiled and Drained Carrots have similar amounts of Vitamin B5 per 7 oz.
• Both Raw Okra as well as Boiled and Drained Carrots have insufficient amounts of Vitamin B12 and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Okra vs Boiled Carrots:

• Raw Okra has 2.7 times more Calcium, 6.4 times more Copper, 1.8 times more Iron, 5.7 times more Magnesium, 5.1 times more Manganese, 2 times more Phosphorus, 1.3 times more Potassium and 2.9 times more Zinc than Boiled and Drained Carrots.
• While Boiled and Drained Carrots contain 8.3 times more Sodium than Raw Okra.
• Both Raw Okra and Boiled and Drained Carrots have similar amounts of Selenium and Water per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Raw Okra has 2.5 times more Protein than Boiled and Drained Carrots.
• While Boiled and Drained Carrots contain 2.3 times more Sugars than Raw Okra.
• Both Raw Okra and Boiled and Drained Carrots have similar amounts of Energy, Carbohydrate and Fiber per 7 oz.
• Both Raw Okra as well as Boiled and Drained Carrots have insufficient amounts of Fat, Omega 3, Omega 6, Cholesterol, Fructose, Glucose and Sucrose in 7 oz.