Comparing Nutrients in 7 ounces Okra VS Boiled Okra

Macros Ratio

	Protein	Fat	Carbs
Okra	20%	4%	76%
Boiled Okra	27%	7%	66%

Macro Nutrients

	Okra	Boiled Okra	Recommended Dietary Allowance
Energy	2.26% 65.5kcal	1.5% 43.7kcal	2900kcal per day for Men 19-50 years
Fat	0.39% 0.38g	0.43% 0.42g	97g per day for Men 19-50 years
Saturated Fat	0.16% 0.052g	0.28% 0.089g	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	0.53% 0.089g	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	6.9% 8.95g	130g per day for Men 19-50 years
Sugars	4.05% 2.94g	6.57% 4.76g	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	13% 4.96g	38g per day for Men 19-50 years
Protein	6.84% 3.83g	6.63% 3.7g	56g per day for Men 19-50 years

Vitamins

	Okra	Boiled Okra	Recommended Dietary Allowance
Vitamin A	7.94% 71.4μg	3.1% 27.8μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	33% 0.4mg	22% 0.26mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9.16% 0.12mg	8.4% 0.11mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	12.4% 2mg	11% 1.73mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.72% 0.49mg	8.45% 0.42mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	33% 0.43mg	28.5% 0.37mg	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	23% 91μg	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	36% 32.3mg	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	3.57% 0.54mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	51.8% 62μg	66% 79.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Okra	Boiled Okra	Recommended Dietary Allowance
Calcium	16.3% 163mg	15.3% 153mg	1000mg per day for Men 19-50 years
Copper	24% 0.22mg	18.7% 0.17mg	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	6.95% 0.56mg	8mg per day for Men 19-50 years
Magnesium	27% 113mg	17% 71.4mg	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	9.07% 63.5mg	700mg per day for Men 19-50 years
Potassium	17.5% 593mg	7.88% 268mg	3400mg per day for Men 19-50 years
Selenium	2.53% 1.4μg	1.44% 0.79μg	55μg per day for Men 19-50 years
Sodium	0.93% 14mg	0.79% 12mg	1500mg per day for Men 19-50 years
Zinc	10.5% 1.15mg	7.76% 0.85mg	11mg per day for Men 19-50 years
Water	4.8% 178g	4.96% 184g	3700g per day for Men 19-50 years

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

• Raw Okra has 2.6 times more Vitamin A, 1.5 times more Vitamin B1, 1.3 times more Vitamin B9 and 1.4 times more Vitamin C than Boiled and Drained Okra.
• While Boiled and Drained Okra contains 1.3 times more Vitamin K than Raw Okra.
• Both Raw Okra and Boiled and Drained Okra have similar amounts of Vitamin B2, Vitamin B3, Vitamin B5, Vitamin B6 and Vitamin E per 7 oz.
• Both Raw Okra as well as Boiled and Drained Okra have insufficient amounts of Vitamin B12 and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Okra vs Boiled Okra:

• Raw Okra has 1.3 times more Copper, 2.2 times more Iron, 1.6 times more Magnesium, 2.7 times more Manganese, 1.9 times more Phosphorus, 2.2 times more Potassium, 1.8 times more Selenium and 1.3 times more Zinc than Boiled and Drained Okra.
• Both Raw Okra and Boiled and Drained Okra have similar amounts of Calcium and Water per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Raw Okra has 1.5 times more Energy, 1.7 times more Carbohydrate and 1.3 times more Fiber than Boiled and Drained Okra.
• While Boiled and Drained Okra contains 1.6 times more Sugars than Raw Okra.
• Both Raw Okra and Boiled and Drained Okra have similar amounts of Protein per 7 oz.
• Both Raw Okra as well as Boiled and Drained Okra have insufficient amounts of Fat, Omega 3, Omega 6, Cholesterol, Glucose and Sucrose in 7 oz.