Comparing Nutrients in 7 ounces Okra VS Dried Beechnuts

Macros Ratio

	Protein	Fat	Carbs
Okra	20%	4%	76%
Dried Beechnuts	4%	74%	22%

Macro Nutrients

	Okra	Dried Beechnuts	Recommended Dietary Allowance
Energy	2.26% 65.5kcal	39.4% 1143kcal	2900kcal per day for Men 19-50 years
Fat	0.39% 0.38g	102% 99g	97g per day for Men 19-50 years
Saturated Fat	0.16% 0.052g	35.5% 11.3g	32g per day for Men 19-50 years
Omega 3	0.12% 0.002g	211% 3.37g	1.6g per day for Men 19-50 years
Omega 6	0.3% 0.052g	215% 36.5g	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	51% 66.5g	130g per day for Men 19-50 years
Sugars	4.05% 2.94g	NA	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	NA	38g per day for Men 19-50 years
Protein	6.84% 3.83g	22% 12.3g	56g per day for Men 19-50 years

Vitamins

	Okra	Dried Beechnuts	Recommended Dietary Allowance
Vitamin A	7.94% 71.4μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	33% 0.4mg	50.3% 0.6mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9.16% 0.12mg	56.6% 0.74mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	12.4% 2mg	11% 1.74mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.72% 0.49mg	36.7% 1.84mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	33% 0.43mg	104% 1.36mg	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	56% 224μg	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	34% 30.8mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	3.57% 0.54mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	51.8% 62μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Okra	Dried Beechnuts	Recommended Dietary Allowance
Calcium	16.3% 163mg	0.2% 2mg	1000mg per day for Men 19-50 years
Copper	24% 0.22mg	148% 1.33mg	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	61% 4.9mg	8mg per day for Men 19-50 years
Magnesium	27% 113mg	0% 0mg	420mg per day for Men 19-50 years
Manganese	68% 1.56mg	116% 2.66mg	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	0% 0mg	700mg per day for Men 19-50 years
Potassium	17.5% 593mg	59.4% 2018mg	3400mg per day for Men 19-50 years
Selenium	2.53% 1.4μg	NA	55μg per day for Men 19-50 years
Sodium	0.93% 14mg	5.03% 75.4mg	1500mg per day for Men 19-50 years
Zinc	10.5% 1.15mg	6.5% 0.71mg	11mg per day for Men 19-50 years
Water	4.8% 178g	0.35% 13g	3700g per day for Men 19-50 years

Nutrient Comparison: Okra VS Dried Beechnuts per 7 oz

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

Lets compare vitamin content per 7 ounces of Okra vs Dried Beechnuts:

• 7 ounces of Okra have more Vitamin A and 1.5 times more Vitamin C than Dried Beechnuts.
• While 7 oz of Dried Beechnuts contain 1.5 times more Vitamin B1, 6.2 times more Vitamin B2, 3.8 times more Vitamin B5, 3.2 times more Vitamin B6 and 1.9 times more Vitamin B9 than Raw Okra.
• Both Okra and Dried Beechnuts provide similar amounts of Vitamin B3 per seven ounces.
• 7 ounces of Dried Beechnuts have insufficient amounts of Vitamin A
• Both Raw Okra as well as Dried Beechnuts have insufficient amounts of Vitamin B12 in seven ounces.

Comparing minerals per 7 ounces for Okra vs Dried Beechnuts:

• 7 ounces of Okra have 82 times more Calcium, more Magnesium, more Phosphorus, 1.6 times more Zinc and 13.6 times more Water than Dried Beechnuts.
• While 7 oz of Dried Beechnuts contain 6.1 times more Copper, 4 times more Iron, 1.7 times more Manganese, 3.4 times more Potassium and 5.4 times more Sodium than Raw Okra.
• 7 ounces of Dried Beechnuts lack sufficient amounts of Calcium, Magnesium and Phosphorus

Comparison of macro-nutrients per 7 ounces:

• 7 oz of Dried Beechnuts contain 17.5 times more Energy, 263.2 times more Fat, 220 times more Saturated Fat, 1700 times more Omega 3, 707.3 times more Omega 6, 4.5 times more Carbohydrate and 3.2 times more Protein than Raw Okra.
• 7 ounces of Okra provide inadequate amounts of Energy, Omega 3 and Omega 6

Frequently Asked Questions about Okra VS Dried Beechnuts

What are the health benefits of Okra compared to Dried Beechnuts?

Okra is a low-calorie vegetable that is high in fiber, vitamins C and K, and antioxidants. It can help improve digestion, support heart health, and regulate blood sugar levels. Dried beech nuts, on the other hand, are high in healthy fats, protein, and minerals like manganese and copper. They can provide energy and support brain function. Both okra and dried beech nuts offer unique health benefits, so incorporating a variety of plant-based foods in your diet is important for overall health.

Can I lose weight easier by eating more Okra or Dried Beechnuts?

Both okra and dried beech nuts can be part of a healthy weight loss diet due to their nutrient content and low calorie density. Okra is high in fiber, which can help you feel full and satisfied, while dried beech nuts are a good source of healthy fats and protein. However, the key to weight loss is creating a calorie deficit, so it's important to focus on overall calorie intake and portion sizes rather than just one specific food. Incorporating a variety of nutrient-dense foods, along with regular physical activity, is the most effective approach to losing weight.

Should I eat more Okra or more Dried Beechnuts to gain more muscles while training consistently?

To gain more muscles while training consistently, it is important to focus on consuming a variety of plant-based protein sources. Okra is a good source of protein and other nutrients, but dried beech nuts are higher in protein and healthy fats, making them a more suitable option for muscle building. Including a combination of both in your diet can help support muscle growth and overall health.

What is the environmental impact of producing Okra compared to Dried Beechnuts?

Okra has a lower environmental impact compared to dried beechnuts. Okra requires less water, land, and resources to grow, making it a more sustainable option. Additionally, okra is typically grown in warmer climates, which reduces the need for energy-intensive heating compared to beechnuts, which are often grown in cooler climates.